LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

How much?An effective workout with medicine balls can be achieved in about 30 minutes, if the playerswork efficiently. Carry out two sessions per week with a recovery period of 36 to 48 hoursbetween sessions. Each session should be made up of six to eight exercises with the playerperforming two to three sets of each exercise. If the athlete is to develop strength andmuscular endurance then conduct six to 12 repetitions of each exercise. If the athlete is todevelop muscular endurance rather than strength then conduct 12 to 20 repetitions.The recommended weight of medicine ball - 3kg - 5kg for boys and 2kg - 3kg for girls.Example Programme format: (Suitability Level: Age 13-14/14-15)EXERCISE REPS SETSPOWER STRENGTH MUSCULAR NUMBER RESTENDURANCEStanding torso twist 5 - 10 12 - 20 2 - 3 3 minutesChest pass 5 - 10 12 - 20 for power / strengthFall back double 5 - 10 12 - 20arm throwWall rugby pass 5 - 10 12 - 20 3 - 4 1 1/2 - 2minutesRussian twists 5 - 10 12 - 20 for muscularendurance‘Slams’ 5 - 10 12 - 20Technique and safetyTo ensure personal safety and good technique while doing medicine ball exercises thefollowing points should be remembered (Jones et al, Strength and conditioning withmedicine balls, 1997, Coachwise):• Complete throws with full extension of the arms• On standing exercises plant feet before beginning to throw the ball• Always use the full joint range in the correct sequence in carrying out each exercise• Maintain technique - do not sacrifice control for distance• Inexperienced players should not take the ball too far back behind the head whencarrying out overhead throws• When picking a ball, ensure the knees are bent and the back is kept straight• When carrying out exercises lying on your back, ensure the lower back always remainsin contact with the surface• Prior to a catch, ensure you:- keep arms extended- keep hands together- keep eyes on the ball- reach out to meet the ball prior to making contact- do not attempt to catch balls thrown wildly.36