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 Baseball Performance & Injury Prevention Training
 Medicine Ball Drills
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38 Posts

Posted - 12/10/2018 :  07:09:52  Show Profile  Reply with Quote
Medicine balls (MB) have become extremely popular in the last few years as a tool to develop athleticism. We are huge fans of medicine ball work and use them daily in our training protocols. They can be used to train everything from low level warm ups to highly technical rotational power. I thought it might be useful to share a few of our most commonly utilized medicine ball drills. All passwords are Rapidvideo


The overhead MB Slam is probably the most undervalued exercise that comes to mind. In fact, it’s included in some variation or progression in nearly every program I write. They can be done side to side, on single leg, and rotationally. Lighter balls can be utilized for teaching an athlete how to sink into the hips during a warm up and they can be used for conditioning. Heavier balls are a fantastic way to introduce athletes to creating force. I’ll simply say: “slam this ball as hard as you can and try to break the ball.” This teaches intent and effort, which are two HUGE factors for developing power. Be sure to keep the knees in line with the toes, and not reach the ball too far behind the head.


The MB scoop toss is the drill everyone wants to do. It looks cool and it looks like it has carryover. Both of those statements are true. BUT, it’s very important to keep in mind that medicine ball training has certain technical aspects that must be maintained. It’s not just “throw the MB like you swing.” This will limit the training effect of the drill. We want to teach how to generate force from the backside and to create separation between the hips and shoulders. Additionally, this drill should teach the athlete good rotational patterning. The hands stay close to the body and are delivered with the hips.


We often use MBs with both our speed and change of direction work. The above video is one of several drills that can be used to teach acceleration, but is one that I think covers a couple “bases.” MB starts can help athletes find good angles during acceleration training. The projection of the ball horizontally correlates with the demands of proper acceleration. Additionally, chasing the ball drives intent and first step quickness.

We hope this is helpful! Have a great week, and as always feel free to comment with questions or topic requests!

All the best,
The Rapid Team

Andrew Gordon, MS, CSCS

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