Medicine ball training offers a range of benefits for your body, including improvements in strength, stability, balance, explosive power, and endurance. Incorporating a partner into your medicine ball workout can be engaging, effective, and fun. In this article, we’ll explain how to perform the “toss and catch” medicine ball exercise safely and effectively, so you can reap the rewards of whole body fitness.
Types of Medicine Balls
To get started with medicine ball training, you’ll need to choose the right ball for your needs. Medicine balls vary in weight and construction. The type of ball used in the “toss and catch” exercise is one with a sandbag inside, making it more challenging to hold and excellent for developing core strength. Other types of medicine balls are densely filled with fabric, which makes them heavy but more balanced and easier to manage. You can visit a gym or fitness store to see which type of ball suits your needs best.
Avoiding Poor Posture Pitfalls
When doing any sort of catching exercise, it’s crucial to maintain proper posture and protect your body from injury. If you catch the medicine ball with locked joints and a stiff body, the ball can slam into your chest and cause damage to your back and spine.
A common mistake people make is trying to work on upper and lower body strength separately by catching the ball stiffly with their upper body and then squatting for lower body strength. This not only puts unnecessary strain on your body, but it also doesn’t provide the full benefits of the exercise.
Utilizing Proper Form for Best Results
To get the most from the “toss and catch” exercise, it’s essential to focus on proper form. Start by relaxing your joints, including your arms, shoulders, hips, knees, and ankles. This will help you absorb the force and weight of the incoming ball more effectively.
Rather than using stiff movements to catch and squat separately, aim for one fluid motion. This requires supple joints and a coordinated effort to catch and squat simultaneously, then come out of the squat and toss the ball in the next half of the motion. The goal is a continuous motion without jerky movements or stops.
By using this method, you’ll work all of your muscles while putting less strain on your joints. You’ll also be incorporating elements of plyometric exercise and improving your proprioception.
Building Up Your Duration
Rather than focusing on reps, the “toss and catch” exercise is best performed for a set duration. Start with short intervals, like 15 or 30 seconds, and gradually increase the time as your body can safely handle more. Eventually, try working up to one or two minutes without losing proper form.
More Difficult Than It Seems
The “toss and catch” medicine ball exercise may seem simple, but you’ll likely be surprised at just how challenging it can be for your muscles and cardiovascular system. You’ll quickly experience fatigue, but with consistent practice, this workout can greatly improve your dynamic and explosive strength, not to mention your lung power.
Final Thoughts
This one-minute “toss and catch” workout is perfect for people looking to improve their overall fitness, athleticism, and muscle tone. By choosing the right medicine ball, using good form, and focusing on duration over repetitions, you’ll set yourself up for success on your journey to whole body fitness.
Give it a try with a partner during your next workout, and remember that while it’s more difficult than it seems, the long-term benefits for your body are well worth the effort.
