How to Use a Medicine Ball in Boxing Training

The medicine ball is an invaluable tool in your boxing training, helping you build strength and muscle. It also gets you used to taking punches to your abdomen and sides and allows you to work on your breathing technique. To train with a medicine ball, you'll need to have a partner to help.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Medicine ball
• Exercise partner

1. Stand a few feet from your partner, facing forward with your legs slightly spread in a stable position. Ask him to toss the medicine ball straight at your midsection.

2. Catch the medicine ball in your stomach. Breathe out when you catch it, which helps your body better absorb its weight.

3. Toss the medicine ball back to your partner as you breathe in. Shift your feet so your left side now faces your partner, which allows you to catch the ball on that side. Be sure to have your feet in a stable position.

4. Breathe out as you catch the medicine ball on your left side. Toss the medicine ball back.

5. Repeat the process to catch the medicine ball on your right side.

6. Continue catching the medicine ball in your stomach and on each side, keeping up a steady rhythm. If you find that catching it in once place is more difficult for you, spend extra time working on that catch.

Tips & Warnings

• Start with a lighter medicine ball than you think you need so you can first feel comfortable with the form of the exercise. Once you're comfortable, you can use a heavier medicine ball. However, it shouldn't be so heavy that it's a real effort to catch and throw.
• You can use other medicine ball exercises to develop greater strength in your arms for boxing. One exercise for arm development is to lie on the floor as your partner stands on a bench or platform above you. She drops the medicine ball to you; you catch it in your hands and toss it back up to her.

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