Thread: medicine balls

what are medicine balls?

It's a leather ball (now they make them out of rubber too) that is packed solid. They usually come in weights of 9, 12, 15 lbs., or larger. You can do drills with it by yourself or do partner drills. I like doing the partner drills, you go with the three minute timer and toss the ball back and forth. There are various ways to toss it, from back behind the head, like a volley ball (as soon as it hits your hands you push it back to your partner) and one hand throws. It's also a good ab developed when you have your parnter throw it at your midsection.

I could never let anyone throw it at my midsection. What if they were a few inches low? Its a bit too close to my family jewels for comfort .

Originally Posted by Canvasback

It's a leather ball (now they make them out of rubber too) that is packed solid. They usually come in weights of 9, 12, 15 lbs., or larger. You can do drills with it by yourself or do partner drills. I like doing the partner drills, you go with the three minute timer and toss the ball back and forth. There are various ways to toss it, from back behind the head, like a volley ball (as soon as it hits your hands you push it back to your partner) and one hand throws. It's also a good ab developed when you have your parnter throw it at your midsection.

how do u use it by yourself?

It is simple to use it by yourself, take off your shirt, stand up and pick up the ball with your strongest arm. Next you hit yourself in the stomach HARD by slapping the ball against your stomach, I hit myself 30 times in the centre of my stomach, then after a breather hit the left of my body(inline with body), rest then right side of my body. 30*each thats one set, then reapeat as many times as i feel like, then do some more on my central stomach.
Dont worry about the red rash like marks they will disappear by the end of the day if not an hour and will not harm you.

There are many ways but you should hit yourself 15-30 times
1-5 sets

It is to condition your abdominals and stomach, so when you hit in the ring or sparring or street, you will be able to deal with it. (and deal some damage back)

I like to aim at my solar plexus to get the most benefit.
There is many ways this is just the one I use, feel free to try this or any other workout. This is to supplement a workout, it should be done after training so you are 100% for training.
If in a fight outside the gym a stomach shot will stun the opponent, because most people will not be use to a real boxers punch to the stomach.