Warm-up with Light Medicine Ball
Light medicine ball warm-up (1 kg) in pairs: controlled throws and twists to prepare the trunk and arms.
How to play
- Pairs stand 2–3 m apart with a 1 kg medicine ball.
- Two-hand chest passes, 10 reps.
- Overhead passes, 10 reps.
- Back to back: hand over the ball twisting to one side and receive it on the other, 10 reps.
Rules
- Always throw with two hands and call it out.
- Catch with bent arms.
- Never throw the ball at the floor or toward other pairs.
Variations
Easier
Use a basketball instead of a medicine ball.
Standard
Three exercises of 10 reps.
Harder
Add a squat when catching and throw on the way up.
Adaptations
- Back problems: skip the trunk twists.
- Lower strength: shorter distance or soft ball.
Learning goals
- Activate trunk and arm muscles.
- Introduce light-load strength work with correct technique.
PatioLab has "Warm-up with Light Medicine Ball" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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