When training with medicine balls keep in mind the objective of the exercise and the placement of the activities in the training routine.

Medicine ball routines can develop strength, speed, stability, flexibility, technique and many other qualities that help athletes succeed. The following exercises are used as part of the warm up routine for athletes at the University of Nebraska.

10 Simple Non-Throwing Exercises for Medicine Ball Training

  • Side lunges
  • Split jumps
  • Split Jump with a twist
  • Forward lunges
  • Forward lunges with a twist
  • Lunge with A-stance hold
  • Backward lunges
  • Backward lunges with a twist
  • Walking knee drives
  • Dynamic skips


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