Practice sessions with a medicine ball

Does anybody have experience using a medicine ball during strength practice ? I am trying to put together paddle specific exercises and would appreciate exchange of ideas and advice.

Submitted by eckhart on Wed, 10/26/2005 - 12:42am

medicine ball? or one of those inflatable pilates type things. that energy NRGY? television show had a bunch of stuff on it.

#1 Wed, 10/26/2005 - 8:46am

when you have some free time, check out:
it's all in Norwegian, but you should be able to figure it out.
there's great exercises for general stability, shoulder and core stregth as well as a ton of other stuff.

here's a couple examples of pages:

you should be able to find at least a couple exercises to add to your routine.

#2 Wed, 10/26/2005 - 4:36pm

Thank you, that website has the information I was looking for.

Medicine balls are heavy, either oversized - used in boxing, you may have seen the exercise where a medicine ball is dropped on the abdomen, or about volley ball size. The weigth I don't know exactly, somewhere between 10 - 15 lbs, I guess. Sports authority has them.

Throwing and catching of such a heavy ball trains the muscles to develop strength very fast, " explosive "; at the same time it trains coordination and muscle coordination. The norwegian website shows all that very well.

I think training with them may be helpful for paddling especially for ' catching the wave, connecting the bumps ', but I do not have experience how effective it will be.

#3 Wed, 10/26/2005 - 7:42pm

oh, and the website: has some illustrations of some more drills you can do..but keep in mind that they are using a 'soft' medicine don't try to do some of the exercises with a hard one.

#4 Thu, 10/27/2005 - 2:36am

I used to do a simple exercise using a medicine ball with another paddler during my routine workouts at the gym. We stood back to back and would pass the ball to one another by twisting in one direction to receive the ball, then twisting in the opposite direction to pass the ball. We rotated the ball around us in one direction for about 20 revolutions and then we'd switch directions. The exercise can not only be used to strenghten the torso, but may also be used to simulate vertigo if done fast enough.

#5 Thu, 10/27/2005 - 7:48am

I love medicine balls, lots of stuff on the web.
They are a great tool for core strength development.
Also, if you need few medicine balls and don't feel like paying $30 per ball make your own. Either buy ($5?) or find an old basketball, make a small cut along one of the grooves and fill with sand or similar until you get the weight you want. Glue the cut shut and enjoy a beer with the money you saved. Oh, don't forget to mark the ball so it doesn't get kicked by accident :)

#6 Thu, 10/27/2005 - 10:16am

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