Medicine Ball Station Circuit

A four-station circuit with a light medicine ball to build upper-body and core strength with safe technique. Groups rotate on the signal, and on the second round they record their reps to track their progress.

How to play

1. Set up 4 stations separated by cones: chest pass against a wall, overhead throw to a partner, trunk twists passing the ball, and squats with the ball at the chest (before class).
2. Explain and demonstrate the technique at each station: straight back, two hands and bent knees (3 min).
3. Form groups of 4 or 5 with at least two 1 kg (2 lb) balls per station.
4. Round one: 40 seconds of work, 20 seconds to rotate to the next station (4 min).
5. Round two is the same, but each student writes down their reps at each station on a sheet (4 min).
6. Round three to try to beat one chosen station, then gentle arm and back stretches at the end (6 min).

Rules

• Always use two hands and keep a straight back.
• Safety: nobody throws until the landing area is clear.
• Set the ball down on the floor—never drop it from above.
• Rotate only on the signal and in the direction given.

Variations

Adaptations

• Back problems: skip trunk twists and squats; do chest passes instead.
• Lower strength or fitness: a lighter ball and fewer reps.
• Students with autism or comprehension difficulties: a picture card of each exercise at every station.

Learning goals

• Build upper-body and core strength.
• Use safe technique when throwing and catching a load.
• Record and reflect on their own progress.

Equipment for a class of 25

• Medicine balls (1 kg / 2 lb): 8
• Cones: 8

Teacher tip

Put the wall station away from windows. Keep an eye on squat technique, where most mistakes happen.

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