How To Do a Medicine Ball Workout For Basketball

Step-by-step Instructions

Here is what you need to do...
Step 1

You can use the the Champion Sports medicine balls to improve your core strength in the gym.

Step 2

The first exercise is to raise up on your elbow and stack your feet so that you are in a side plank position. Then place the medicine ball on your hip and use your top hand to hold it in place. Slowly lower your hip with the medicine ball down towards the ground until your hip touches the floor and then raise your hip back up to the plank position. Do a set of 10 reps and then switch sides. Do 3 sets of 10 on each hip.

Step 3

A second core exercise is to place both hands on top of the medicine ball while coming up on your toes so that you are in a standard plank position. Using both hands and your abdominals to balance yourself, slowly roll the medicine ball from side to side 10 times. After you finish continue to stay in a plank position and roll the medicine ball back and forth 10 times. Do 3 sets of 10 rolls in each direction.

Step 4

You can use the Dynamax ball to help you work on your jumping explosion. Start with the Dynamax ball in your hands and find an open space (preferably a basketball court). Starting in a 3/4 squat, jump forward and fling the ball as far down the court as you can. Continue this process until you have thrown the ball 10 times; do 3 sets in total.

Step 5

A different variation of the same exercise is to start with the Dynamax in the same position but this time fling the ball over you head and behind you. Be sure to derive all of the power from your legs and to work on full extension so that the ball travels as far as possible. Do 3 sets of 10.

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When did you first do this & how did you get started?

When I started using medicine balls during my workouts in high school and into college, I noticed an improvement in my strength and explosiveness.

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