-May 23rd, 2012-
Med Balls are a great tool to have as part of your training program for lacrosse.
They can be used in many different ways and to work on different physiological qualities like strength, mobility and stability.
However what they are best used for is training for power.
Sadly, the way most commercial gyms are designed Med Ball work is almost impossible to do.
Either there isn’t a concrete wall to throw the balls against or there are useless pieces of equipment like a Leg Extension or Smith Machine in the way.
Or, if you’re like most people, you just don’t feel comfortable doing Med Ball throws at the gym because it makes a loud noise and you’ll look weird because nobody else there is doing it.
(Side note: You can get in great shape if you just went to a commercial gym and did the opposite of what the majority of people are doing there. Everyone is training chest and arms? Train back and legs!)
Hopefully, you can get over ‘standing out’ in the gym and begin to include some Med Ball work into your training at the gym.
However, if you still don’t feel comfortable the good news is you can do it at home, or at a local school. All you need is your own Med Ball and a concrete wall.
Mike Mejia, a great Strength Coach, just completed a 5 Part series on Plyometric Training for Inside Lacrosse with Part 5 covering Medicine Ball Training.
He did a great job in the entire series, and the video below on Med Ball training will give you a great idea of where to start with including it in your next training session.
Part 1-Classifying Plyometric Jumps
Part 2-Building Your Base
Part 3-Getting Stronger
Part 4-Landing Mechanics
Part 5-Medicine Balls