Medicine Ball Workouts for Basketball Players

Medicine Ball Workouts for Basketball Players PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission from the author. The exercise information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author nor advertisers of this manual make any warranty of any kind in regard to the content of the information presented and accept no responsibility for its misuse.

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MEDICINE BALL WORKOUTS FOR BASKETBALL PLAYERS

Introduction Below is a list of medicine ball exercises and workouts for basketball players of all ages and levels. The medicine ball is a great tool that can be used in a variety of ways. Each of the workouts can be performed individually or in a group setting with your entire team. It is recommended to start with a lighter medicine ball for each movement until you know you are performing the movement correctly. Feel free to adjust the size or weight of the medicine ball if the exercise is too hard or too easy. PLEASE NOTE: Thumbnail images can be clicked, as they are links to a larger images appearing at the end of this document.

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Movement Series Warm-Up: The following “movement series” can be performed on a half court. Perform each movement consecutively until the entire series is complete. When it says “forward and then backward” it means to walk/run forward from the baseline to mid-court and then walk/run backward back to the baseline (so you are always facing mid-court).

Walk forward and then backward while raising the medicine ball overhead then back to the waist.

Walk forward and then backward with a medicine ball overhead and reach laterally left and right.

Walk forward and then backward with a medicine ball in front and twist to each side of the body.

Run forward and then backward while raising the medicine ball overhead then back to the waist. Run forward and then backward with a medicine ball overhead and reach laterally left and right. Run forward and then backward with a medicine ball in front and twist to each side of the body. Defensive slide while raising the medicine ball overhead then back to the waist. Defensive slide with a medicine ball overhead and reach laterally left and right. Defensive slide with a medicine ball in front and twist to each side of the body. Carioca while raising the medicine ball overhead then back to the waist. Carioca with a medicine ball overhead and reach laterally left and right. Carioca with a medicine ball in front and twist to each side of the body.


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Core Series

Diagonal Wood Chops: Start by holding a medicine ball near the right hip. While keeping a slight bend in the arms, drive the ball across the body over the left shoulder. Quickly reverse directions moving back and forth from the hip to over the shoulder.

Side Twist Decelerations: Start by holding a medicine ball with both hands directly in front of your body. Take the ball to the side of the body, then explosively bring it back to the front of the body. Stop the ball as quickly as possible and repeat on the other side.

Around the World: Start by holding a medicine ball in front of your waist and close to your body. Make a big circle with the ball moving clockwise bringing it back to the starting position. Quickly reverse the circle and drive the ball counterclockwise, then back to the starting position.

Seated Twists: Sit on your backside with a medicine ball to your side. While keeping your legs on the ground, hold the ball and quickly twist, touching the ball on each side of your body as quickly as possible. You may increase the difficulty of the exercise by holding the feet off the ground.


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Wall Throw Series Each of the exercises below can be also performed from a staggered stance (left foot forward or right foot forward) as well as from a kneeling lunge position.

Standing Overhead: Stand with your back approximately 2 feet off the wall. Stand with your feet in a wide stance. Squat down with the medicine ball between the legs, then quickly reverse and throw the ball overhead against the wall. The ball will bounce hard against the wall to your partner. Have your partner pass the ball back to you for another repetition.

Overhead Diagonal: Same position as above. Throw the ball hard over one shoulder. Be sure to follow through by looking in the direction of your throw.

Standing Lateral: Stand a few feet from the wall in an athletic stance. Reach the ball to your side and quickly reverse and perform a side throw onto the wall. The ball will bounce back so be ready to catch the ball and quickly perform another repetition.

Forward Overhead: Stand approximately 5-8 yards away from a wall. Using an overhead passing movement, throw the ball against the wall around waist height. Let the ball bounce once back to you, then repeat.


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Floor Slam Series

Overhead Slams: Bring the medicine ball straight overhead and quickly reverse directions throwing the ball as hard as possible towards the ground. Be careful as the ball may quickly bounce back up towards your head. Grab the ball and repeat.

Overhead Side Slams: Stand in an athletic stance holding a medicine ball straight overhead. Keeping your feet forward and twisting your core, slam the ball towards the ground outside your left foot. Grab the medicine ball and repeat the slam to the other side.


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Squat Series Hold the medicine ball close to the chest and under the chin. Be sure to squat to a comfortable position. Squat down and extend up and press the medicine ball straight overhead for the first repetition. Extend the ball over the right shoulder for the second repetition. Repeat to the left shoulder for the third repetition. Perform these movements with each of the following foot positions: Regular Stance: Stand with your feet shoulder width apart and toes slightly pointed to the sides. Squat down by dropping your backside down and behind you attempting to keep the shins vertical to the ground and the heels flat. Drop until the thighs are parallel to the ground. Be sure to maintain good upper body posture through the entire movement (chest up, shoulder blades pulled down and back) Staggered Stance: Stand with one foot in front of the other about shoulder width apart. Perform repetitions with each foot in front

Wide Stance: Feet are 6-12 inches wider than shoulder width apart

Narrow Stance: Feet are a few inches apart


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Lunge Series

Forward Lunge with Overhead Reach: While maintaining good posture, take a step forward and keep your front lower leg perpendicular to the ground. Bend down low enough so the back knee is close to the ground. As you take the step, extend the medicine ball straight above your head reaching as high as possible.

Lateral lunge with Overhead Reach: Take a step laterally with the left foot. Bend down on the left leg. At the bottom of the lunge, raise the medicine ball overhead as high as possible.

135 Degree Lunge with Overhead Reach: Take a diagonal step back behind your body (approximately 135 degrees from the starting point) while keeping your front stationary. As you bend down, raise the medicine ball overhead as high as possible.

Forward Lunge with Overhead Lateral Reach: While maintaining good posture, take a long step forward and bend down so the back knee is close to the ground. As you take the step, hold the medicine ball straight above the head, then reach laterally to the side of the lunging leg.

Lateral Lunge with Overhead Lateral Reach: Take a step laterally with the left foot bending down on the left leg. At the bottom of the squat, raise the medicine ball overhead and reach laterally to the left.

135 Degree Lunge with Overhead Lateral Reach: Take a diagonal step back behind your body (approximately 135 degrees from the starting point) while keeping your front foot stationary. As you bend down, raise the medicine ball overhead reaching laterally over the lunging leg.

Forward Lunge with Twisting Reach: Take a long step forward and bend down so the back knee is close to the ground. As you take the step, hold the medicine ball in front of your body and twist to the side of the lunging leg.


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Lateral Lunge with Twisting Reach: Take a step laterally with the left foot bending down on the left leg. At the bottom of the squat, rotate your upper body with the medicine ball over the left leg.

135 Degree Lunge with Twisting Reach: Take a diagonal step back behind your body (approximately 135 degrees from the starting point) while keeping your front foot solid on the ground. As you bend down, rotate your upper body with the medicine ball over the lunging leg.


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Additional Exercises

Overhead Step-Ups: Start by holding a medicine ball straight overhead. Step up on a box (12”-36”), driving the opposite knee up at the top of the movement. Return to the starting position and repeat for the prescribed number of repetitions.

Squat Jumps: Hold a medicine ball close to your body and in front of your chest. Drop down into a half squat position and explode up and off the ground, then landing in an athletic stance.

Reverse Wall-Sits: Stand in a low, athletic stance a few feet from a wall. Hold a medicine ball against the wall with your arms extended and the ball in line with your shoulders. Hold this position for time.


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Get-Ups: Lay on your back holding a medicine ball with your arms extended towards the ceiling. While keeping your arms extended and the ball above the head, quickly attempt to get up to a standing position. Return to the starting position while keeping the ball overhead and repeat.

Overhead Throws to a Sprint: Stand in an athletic stance, and using an overhead throw, toss a medicine ball as far as possible and sprint after the ball. Once you’ve grabbed the ball, repeat the exercise in the opposite direction.

Scramble: Lay on your back with a medicine ball and throw it explosively from your chest into the air. Quickly get off the ground, grabbing the ball as quickly as possible. Return to the starting position and quickly repeat. Do not let the ball hit the ground twice.

Pushups With One Medicine Ball (Hands): Place one hand on the ground and the other hand on the ball. Keep a straight line from your head to your heels. Lower your body until the chest is close to the ground, then press back up to the starting position. You can keep the medicine ball in place for a number of repetitions or you can switch the ball between each repetition.

Pushups With One Medicine Ball (Feet): Get into a pushup position by placing both hands on the ground and balancing your feet on a medicine ball. Hold this position to establish control, then slowly lower the body until the chest is close to the ground. Press the body back up to the starting position.


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Pushups With Two Medicine Balls: Place each hand on a ball and get into pushup position. Be sure to start with your body balanced. Slowly lower your body until your chest is in line with the hands, then press back up to the starting position.


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Medicine Ball Workouts

WORKOUT #1 1.

Perform entire movement series (2 reps per movement)

2.

Perform entire core series (2 sets of 10 reps for each exercise)

3.

Perform entire squat series (2 sets of 10 reps for each foot position)

WORKOUT #2 1.

Perform entire movement series (1 rep per movement)

2.

Perform each of the following exercises for 20 seconds and then take a 10 second rest in between. Total work time will be 2 minutes. Repeat for 5 rounds.      

Regular Stance Squat and Press Around the World One Medicine Ball (Hands) Pushups Diagonal Wood Chops Forward Lunge and Twist Seated Twists


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WORKOUT #3 1.

Perform 5 repetitions each leg for each of the following movements:  Forward Lunge with Overhead Reach  Lateral Lunge with Overhead Reach  135 Degree Lunge with Overhead Reach

2.

Overhead Slams: Perform 20 repetitions.

3.

Perform 5 repetitions each leg for each of the following movements:  Forward Lunge with Lateral Reach  Lateral Lunge with Lateral Reach  135 Degree Lunge with Lateral Reach

4.

Get-Ups: Perform 20 repetitions.

5.

Perform 5 repetitions each leg for each of the following movements:  Forward Lunge with Twisting Reach  Lateral Lunge with Twisting Reach  135 Degree Lunge with Twisting Reach

6.

Seated Twists: 30 reps each side.

WORKOUT #4 1.

Perform 10 repetitions for each of the following exercises. Repeat for 5 rounds.    

Squat Wide Stance Overhead Step-Ups Forward Lunges Squat Jumps


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WORKOUT #5 1.

Perform 10 repetitions for each of the following exercises. Repeat for 5 rounds.  Diagonal Wood Chops  Side Twist Decelerations  Around the World

2.

Perform each of the following exercises for the prescribed reps and rest 30 seconds in between. Perform 2 rounds.     

Two Medicine ball (Hands) Push-Ups: As many as possible. Overhead Throws to a Sprint: 10 repetitions Get-Ups: 10 repetitions Scramble: 10 repetitions Reverse Wall Sit: 1 minute


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WORKOUT #6 Perform this entire workout continuously with no rest! 1.

Two Medicine Ball (Hands) Push-Up Hold (hold the bottom position of the pushup for 30 seconds)

2.

Perform 10 repetitions for each of the following squat positions:     

3.

Regular Staggered-Right Forward Staggered-Left Forward Wide Narrow

Perform 10 repetitions for each of the following wall throws:    

Standing Overhead Overhead Diagonal Standing Lateral Forward Overhead

4.

Two Medicine Ball (Hands) Push-Up Hold (Hold the bottom position of the pushup for 30 seconds)

5.

Perform 3 repetitions each leg for each of the following lunges:         

Forward Lunge with Overhead Reach Lateral Lunge with Overhead Reach 135 Degree Lunge with Overhead Reach Forward Lunge with Lateral Reach Lateral Lunge with Lateral Reach 135 Degree Lunge with Lateral Reach Forward Lunge with Twisting Reach Lateral Lunge with Twisting Reach 135 Degree Lunge with Twisting Reach

6.

Two Medicine Ball (Hands) Pushup Hold (Hold the bottom position of the pushup for 30 seconds)

7.

Perform 10 Squat Jumps

8.

Perform a Reverse Wall-Sit for 1:00


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Movement Series Images Medicine Ball: Walking Overhead Reach

Medicine Ball: Walking Overhead Lateral Reach


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Medicine Ball: Walking Twist Reach


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Core Series Images Medicine Ball: Diagonal Wood Chops

Medicine Ball: Side Twist Decelerations


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Medicine Ball: Around the World

Medicine Ball: Seated Twists


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Wall Throw Series Images

Medicine Ball: Standing Overhead

Medicine Ball: Overhead Diagonal


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Medicine Ball: Standing Lateral

Medicine Ball: Forward Overhead


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Floor Slam Series Images Medicine Ball: Overhead Slams

Medicine Ball: Overhead Side Slams


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Squat Series Images

Medicine Ball: Regular Stance Squat

Medicine Ball: Staggered Stance Squat


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Medicine Ball: Wide Stance Squat

Medicine Ball: Narrow Stance Squat


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Lunge Series Images Medicine Ball: Forward Lunge with Overhead Reach

Medicine Ball: Lateral Lunge with Overhead Reach


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Medicine Ball: 135 Degree Lunge with Overhead Reach

Medicine Ball: Forward Lunge with Overhead Lateral Reach


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Medicine Ball: Lateral Lunge with Overhead Lateral Reach

Medicine Ball: 135 Degree Lunge with Overhead Lateral Reach


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Medicine Ball: Forward Lunge with Twisting Reach

Medicine Ball: Lateral Lunge with Twisting Reach


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Medicine Ball: 135 Degree Lunge with Twisting Reach


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Additional Exercise Images

Medicine Ball: Overhead Step-Ups

Medicine Ball: Squat Jumps


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Medicine Ball: Reverse Wall-Sits

Medicine Ball: Get-Ups


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Medicine Ball: Scramble

Medicine Ball: One Ball Push-Up (Hands)


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Medicine Ball: One Ball Push-Up (Feet)

Medicine Ball: Two Ball Push-Up


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Medicine Ball Workouts for Basketball Players

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