At EXOS, Med Ball training is an important component of our training system. The SKLZ Med Ball is effective and efficient for training the pillar — consisting of your hips, torso, and shoulders — and the connection between your lower and upper body. The EXOS team worked with SKLZ to develop their new Med Ball. The three key features of the redesigned Med Ball are:

  • Grip. A good grip allows you to focus on the movement with the Med Ball instead of worrying about it slipping from your hands when you sweat.
  • Bounce. A true, consistent bounce is critical for your safety and effectiveness. It allows you to focus on your movement pattern instead of errant bounces.
  • Durability. If you’re using a Med Ball on a daily basis, you’ll want your Med Ball to last. This feature is especially important for coaches who work with a lot of clients throughout the day.

Use these Med Ball movements as part of your existing program to build strength and power.

Chest Pass

For this movement, you need your Med Ball and a wall. Hold the ball to your chest and throw it directly at the wall. Do 10-15 reps. Superset this movement with push-ups or bench presses to elevate your heart rate and develop your upper-body power.

Push-Up - One Arm

Place a Med Ball under one of your hands to challenge your shoulder and torso stability. Do 5-10 reps per set. Make this movement more challenging by rolling the ball across your body to the other arm between each push-up.

Overhead Slams

This movement is all about explosiveness and power and will train your entire body to withstand the forces of sport. Start with the med ball above your head and aggressively slam the ball into the ground keeping your chest up. Do 8-12 reps per set. Add this movement at the end of your training session with Plank Running to challenge your pillar.

Rotational Throws

Whether striking a soccer ball, cutting on the court, or throwing a baseball, almost all athletes have to be able to withstand rotational forces. This movement will make you stronger in those moves. Stand in a split stance and throw the Med Ball straight into the wall, keeping your body stable. As you get better at this movement, try and throw the Med Ball quicker. Do 5-10 reps on each side.