Med balls are an amazing tool for improving a wide range of sports performance based skills. There are a wide variety of type of medballs and the applications are as vast as the cost. Med Ball work is common in the Parisi Speed School network. All training site use med ball in one way or another. One common mistake made with med balls is the weight that is given to the athlete.
If you are using a med ball to increase the speed of an athlete make sure you are not giving them a ball that is too heavy. Heavier med balls do not necessarily increase speed if the athlete is moving the ball slower than they normally move; and changing their body mechanics in order to move the heavier ball.
Here is a simple way to use a med ball for speed work.
- Download a metronome
- Set a time frame, i.e. 20 seconds
- Use a modest size and weight med ball
- Start with a easy BPM and throw ball against on beat for 30 seconds.
- Rest a round
- Throw the same ball from the same distance, for 30 seconds at a faster BPM. Stay on the beat.