Warm-up with Light Medicine Ball
Warm-up with a light medicine ball.
PhaseWarm-up
Duration8 min
Ages16–18
SpaceField
EquipmentMedicine ball
IntensityModerate
How to play
- Partner chest passes.
- Trunk rotations holding the ball.
- Squats with the ball at the chest.
- Gentle overhead throw.
Rules
- Straight back.
- Light ball (1–2 kg / 2–4 lb).
Variations
Easier
Light ball.
Standard
Normal.
Harder
Heavier.
Adaptations
- Back problems: no rotations.
- Limited mobility: seated.
Learning goals
- Activate strength.
- Prepare the body.
Add this activity to your lesson
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.
More warm-ups for High School
4v1 Warm-up Rondo
4v1 rondo: four players keep possession inside a square while one player tries to win the ball.
Coordination Moderate intensity
5v2 Technical Warm-up Rondo
5v2 rondo to warm up with the ball: five keep possession while two try to win it.
Coordination Moderate intensity
Activation Ball Relays
Ball relays in which each runner completes a course dribbling with the hand, dribbling with the feet or passing, depending on the round.
Speed Moderate intensity
Activation Circuit (4 Stations, 30 s)
Four-station, 30-second warm-up circuit to start the lesson with the whole body.
Strength Moderate intensity
Activation with Agility Ladder
Agility ladder warm-up: footwork patterns of increasing difficulty to coordinate and activate.
Coordination Moderate intensity
Activation with Basic Plyometric Exercises
Warm-up with basic plyometric exercises and controlled landings.
Power Moderate intensity