LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

Medicine ball exercises and circuitsThe ability to generate strength and power is a very important component for success inmany sports, particularly for those involving explosive movements. Medicine ball training, inconjunction with a programme of weight training and circuit training, can be used todevelop strength and power. Certain medicine ball exercises can also be used as part of aplyometric training programme (see section on plyometrics) to develop explosive movements.Medicine ball training is appropriate to all levels of ability, age, development and sport.Planning a Medicine Ball session:The following are some guidelines (Jones et al, Strength and conditioning with medicineballs, 1997, Coachwise) in planning and running a medicine ball session:• Always ensure the players carry out a thorough warm-up and cool-down• Before starting a session, explain the techniques for each exercise with your players• Partners who feed the medicine ball on certain exercises should be well drilled on whatis required• Medicine ball exercises must precede high intensity work• Start sessions with lighter, less dynamic exercises, then progress to heavier exercises• The session should have exercises that relate to the explosive movements of the gameof rugby• Plan the session to exercise alternate body parts (legs, upper body, torso)• You will need to have a number of different weights of ball available - heavy,medium and light (2kg - 5kg)• Initially, players should use a light-weight ball and gradually progress to heavier ones• Check there is sufficient space (including ceiling height) and that the structure of thewalls are safe if any rebounding exercises are used• Maintain good discipline as medicine balls can be dangerous if used incorrectly• An effective workout with medicine balls can be achieved in about 30 to 40 minutes,if the player works efficiently• Quality of movement is more beneficial than quantity of exercise repetitions or sets.Players must always attempt to move the ball fast (as explosively as possible).34