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Step 1
Choose a weighted training ball that best fits your needs. These balls come in a variety of weights, shapes and materials. For example, most weighted toning balls look and feel much like a heavy basketball. There are other weighted toning balls on the market that are shaped like footballs, some made of leather, and some with dual-handle grips to allow a wider variety of exercises.
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Step 2
Find an area to perform the exercises that will allow you plenty of space. If you are practicing throwing exercises, you will want a larger area than if you are doing ab work with the weighted ball. Use the ball over a padded gym floor. This provides cushioning in case you drop the ball, or throw it against the ground.
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Step 3
Determine what exercises will help you develop the necessary muscles. Football players may want to increase the power in their snap or pass. They would want to use a football-shaped weighted training ball, made of a similar material to a regular football, and it should weigh about twice as much as a normal ball. The player should use the weighted ball in the same manner as a regular football to maintain the form and function, but increase the muscle strength.
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Step 4
Increase the weight of the weighted ball after a couple weeks, or when performing the repetitions of the current weight becomes easy. Try to increase the weight of the ball by about 2 lbs. each time to increase muscle strength.
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Step 5
Vary the type of weighted ball used depending on the exercise. If you are training for something sport-specific, use a ball that mimics the type you use in your sport. However, if you are just cross-training and working to build muscle, switch the weighted ball to a standard shape, allowing you to perform the traditional workouts.
