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#288617 - 09/25/06 02:09 PM How to: Make a $5 medicine ball
AndrewGreen Offline
shadow-lurker

Registered: 01/11/06
Posts: 170
Medicine balls are a great addition to any workout, esspecially in the martial arts. I imagine just about every boxing gym has a bunch of them lieing around, but martial arts clubs often lack them. They are great for ab work, plyometric training, and general next morning soreness inducing. Problem is, they can get pretty pricey, so here is a easy, cheap alternative that makse a good, sturdy medicine ball.


http://innovativema.ca/forum/view.php?pg=buildamedicineball
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#288618 - 09/25/06 03:13 PM Re: How to: Make a $5 medicine ball [Re: AndrewGreen]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Great post Andrew. I must confess I have never used one. Is there a particular routine you like with them?
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

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#288619 - 09/25/06 03:54 PM Re: How to: Make a $5 medicine ball [Re: AndrewGreen]
bo-ken Offline
Veteran

Registered: 06/07/04
Posts: 1228
Loc: beaver falls, PA, beaver
I made one like this before but it broke. It was great for throwing around and doing russian twists.

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#288620 - 09/25/06 04:29 PM Re: How to: Make a $5 medicine ball [Re: MattJ]
AndrewGreen Offline
shadow-lurker

Registered: 01/11/06
Posts: 170
No particular routine, just a lot of different things. All of which get met with grumbles

Not sure I can explain many in text alone, perhaps I'll get the camera out and shoot some pictures, but here is a few things to try:

Lie down on your back, ball above your head, arms straight. Keep your arms straight above your head and stand up. Lie back down keeping them up there. Repeat.

Situps - Have someone pass you the ball, go down, throw it back to them on the way up.

Play catch. Straight from the chest push off, pass back and forth.

Make a circle, facing in or out. Don't move your feet, pass the ball around. Add enough balls to keep the pace quick

One person in the middle, facing forward, one on each side. Have the side people pass the ball in, middle person twists to catch, twists all the way to the other side, and then back throwing it back to the same person. Don't move your arms, throw entirely from the twist and the legs simulating a hook. Other person throws the ball in as soon as the first one is thrown out.

One hand on the ball, pushups, jump back and forth between which hand is on the ball.

Both hands on the ball pushups.

Squat jumps.

Lots of fun things, be creative, but make sure it's not something that will do harm
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#288621 - 09/25/06 08:13 PM Re: How to: Make a $5 medicine ball [Re: MattJ]
Borrek Offline
Enthusiast

Registered: 01/05/06
Posts: 501
Loc: Ann Arbor, MI
Quote:

Great post Andrew. I must confess I have never used one. Is there a particular routine you like with them?




My personal favorite is to do pushups with the ball under one hand. It makes for better balance and coordination, as well as being a real butt kicker on the pecs. I usually do it at the end of my workout and can only barely squeak out 5 pushups with each side,

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#288622 - 09/25/06 08:35 PM Re: How to: Make a $5 medicine ball [Re: AndrewGreen]
Crash Offline
Buckle up!

Registered: 08/17/04
Posts: 627
Loc: Ontario, Canada
Good post! Our club has lot's of these homemade medicine balls, a full sized basketball will make up to a 25lbs medicine ball. Ours are completely wrapped with a couple layers of duct tape so they can be dropped,thrown etc.
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Even though you only have two arms you can still block with your forearms.

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#288623 - 09/26/06 11:37 AM Re: How to: Make a $5 medicine ball [Re: Crash]
crablord Offline
th3 t4sty sn4ck

Registered: 08/10/06
Posts: 1530
Loc: Australia, QLD, GC
I never understood what medicine balls did, they always make us pass them to eachoher at boxing as well as other bizzare exercises.. but what does basketball style passsing do for you ???
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"They say the only way to kill a lion is with a rear naked choke, but I'd just kick it in the head"

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#288624 - 09/26/06 12:31 PM Re: How to: Make a $5 medicine ball [Re: crablord]
Tom2199 Offline
Enthusiast

Registered: 04/18/04
Posts: 832
Loc: England
lol
u can use them for anything, working specific muscles conditioning the body

here u go crablord enjoy and i hope u have a read

medicine ball
_________________________
Back From MMA@Legacy Gym Thailand Currently Bodybuilding and Strength Training

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#288625 - 09/26/06 12:44 PM Re: How to: Make a $5 medicine ball [Re: Tom2199]
crablord Offline
th3 t4sty sn4ck

Registered: 08/10/06
Posts: 1530
Loc: Australia, QLD, GC
k that explains it
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"They say the only way to kill a lion is with a rear naked choke, but I'd just kick it in the head"

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