How to use the medicinal ball: Practical guide with the best exercises
How to use the medicinal ball knowing that they are a perfect tool for a sports installation. It is a very versatile that can help us in all types of collective classes or in personal training.
Normally, medicinal ball exercises do not imply a very complex technique, which helps students become familiar with him and experience empathy towards the material, which does not happen with other materials.
Precisely, because of the materials and characteristics that these medballs present, they are easy -to -accept elements. Its rounded shape, its exterior in synthetic skin soft to touch but non -slip, and the filling with weight but moldable make it easy to use and transport.
These same characteristics are translated into enormous versatility and can be used in endurance classes, halephilia, crossfit, core ...
Its use in recent years has had a lot of visibility in the Crossfit world. There is no box in the world that does not have them, and their use in Wods several times a week is very common.
Better exercises with medicinal ball:
The exercises that are usually made with the medicinal balls in Crossfit are:
- Wallball Clean or Medicine Ball Clean is the previous step to Clean with the Pica in the Initiation or On Ramp classes. Help athletes to familiarize themselves with full squatting eliminating the complexity of the bar.
- Wallball Shot or ball launch This is perhaps the one seen in sporting events, and consists of throwing the ball into a target previously making a squat with him.
- Use of the ball as a ballast due to its different weights allows you to climb its use in the WODS, becoming an "ODD OBJETC" because it does not have a unique way of sustaining.
- Use of the ball as an obstacle you can do funds or push-ups on it unilaterally alternating the arms.
But as we commented we can also introduce it into specific classes such as Endurance. The medicinal ball in endurance classes allows you to maintain a high rhythm of execution with an added ballast.
- Balloon race is an uncomfortable element, but with a relatively affordable weight. This causes athletes to travel longer distances that are usually done with sprints. If the distance is very long you can alternate the ball with colleagues in WODS in team or couple.
- Bhatter in body weight allows us to increase the difficulty in resistance exercises in a controlled way, without turning them into force exercises. Some examples can be the burpes with the ball or the steps to the drawer with the ball. The ball delays us, but does not become a penalty in the WOD activity.
- Abdominals with ball using this so that it impacts behind our head when we go to bed, and ahead of our feet when we wake up we get not only to exercise ourselves but to mark 2 goals that avoid the non-REPS of the most energetic.
In haleterophilia classes, the medicinal ball is the ideal complement to newcomers. Pica, despite having less weight is more strange to manage and the ball brings other perspectives.
- Diana in Squat. The ball on the floor as a reference for the squat is a great quality help for rookies. When we are soft, if we pass ourselves we will sink with him, the key will be to look only to touch it to understand the concept "break the parallel."
- Clean, as in Crossfit is easier to understand with a ball. It also allows us to better visualize elbow rotation without rotating the ball, as if we sustained a fishbowl that cannot be emptied.
If you have accessory exercises classes or CORE, or you like the “After-Party”, those miniwods that are made many times by surprise at the end of classes the ball is your best ally.
- Russian Twists or leg elevations acquire another color with a medicinal ball in between.
- Jumping lunges with Twist balance, core and itching in the leg muscles. This exercise has everything.
Do you want your students to heat and feel that they do new things? Enter the medicinal ball into games.
- Bear pass races with ball The ball only moves when the forearm passes on it. That is, it does not impact the ball, it is shot.
- 3 in line. You only need 2 equipment and mark the board on the floor, each must form the 3 in line running in relays.
- Ball of balls. Create a wall with drawers and place half of the class on each side. It marks a time of 30 seconds, the team that whistles the chrono has more balls on its side loses.
- Wall Ball Volley places athletes by pairs on both sides of the rack, the dominated bar is the network. Each athlete must make a wallball on the bar to count as valid. The opposite athlete collects the ball directly in Squat. He wins the most passes.
As you can see, the ball offers many options in collective classes, both in individual use, as a group or couples. And its weight is demanding enough for intensity to generate stimuli but does not become a limiting for more novice athletes.
Have you tried these exercises in your classes?
