Medicine Ball Warm-up for High School

Partner warm-up with a light medicine ball (2–4 lb) that combines passes, trunk rotations, squats and gentle throws. It activates leg, trunk and arm strength and prepares students for power or throwing work.

How to play

1. Set up pairs with one 2–4 lb medicine ball, about 10 feet apart, all facing the same direction (1 min).
2. Chest passes: 10 easy two-hand passes from the chest, catching with soft, bent arms (1.5 min).
3. Trunk rotations: holding the ball at the chest with knees slightly bent, each student twists 10 times to each side, then hands off the ball (1.5 min).
4. Squats holding the ball at the chest: 10 reps each, taking turns (1.5 min).
5. Side passes: back straight, rotate the trunk and pass to a partner standing to the side, 8 per side (1 min).
6. Gentle overhead throw to the partner, 8 reps, then put the ball away (1.5 min).

Rules

• Keep your back straight when picking up, passing and catching the ball.
• Light ball of 2–4 lb; never throw at the face or without warning.
• Say your partner's name before passing and wait until they're ready.
• Safety: set the ball down, never drop it, and keep pairs about 10 feet apart.

Variations

Adaptations

• Limited mobility: seated chest passes and trunk rotations.
• Visual impairment: ball with a bell or rolled passes, with a verbal cue before each pass.
• Back problems or low fitness: no rotations or overhead throws, using a lighter ball.

Learning goals

• Activate leg, trunk and arm muscles.
• Handle a medicine ball safely.
• Keep a straight back when lifting and throwing weight.

Equipment for a class of 25

• 2–4 lb medicine balls: 13

Teacher tip

Sort the balls by weight ahead of time and save the heavier ones for more experienced students. Line all pairs up in parallel so no ball crosses into another pair's area.

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