Medicine ball training seemed simple at first—but beyond a few ab moves, I had no idea how to use it right. I didn’t just want to look strong; I wanted it to actually boost my sprinting, jumping, and full-body power.
Eventually, I dialed it in—especially in a commercial gym setup where I had the space and tools to train hard. And honestly? The medicine ball became a go-to for adding power without overcomplicating my program.
If you’re eyeing that ball wondering how it fits into your sprint or jump work, here’s what actually worked for me—no fluff, just real results.
How to Use a Medicine Ball to Boost Sprinting & Jumping
When I first got a medicine ball, I wasn’t exactly sure how it’d help my speed or hops. I knew it was solid for core work, but beyond that? Total mystery.
Eventually, I figured out what actually made a difference. Here’s what I wish someone told me earlier:
- For sprinting speed: I needed movements that trained force into the ground—think slams, overhead throws, and rotational tosses. These helped me with hip drive, acceleration, and ground contact power.
- For jumping higher: I leaned into loaded jump squats and fast, controlled slams. They taught my body to be explosive without needing heavy barbells.
- For core control mid-sprint: That’s where things like Russian twists and anti-rotation holds came in clutch. Especially when done right before or after sprint work.
- When to use each one?
- Some work best in the warm-up (like light tosses and core drills)
- Some go in the power block (like slams and jumps)
- And some are killer finishers (e.g. Russian twists or dead bug holds)
Now, if you want full training day examples with exact reps and flow, check out 10 Best Medicine Ball Workouts Build Power Fast. That guide lays it all out so you don’t have to guess.
Also—don’t sleep on the details. If you’re not sure why slams are good for sprinting, or how to toss the ball right, I explained that in Medicine Ball Slams: Actually Do for Sprinting & Power and Medicine Ball Throws: How I Trained for Power Without a Barbell.
Bottom line: you don’t need to overhaul your whole sprint program. You just need the right med ball drills in the right spots—and trust me, the gains come quick when you do it right.
What’s the Right Medicine Ball Weight?
Let’s be real—grabbing the wrong weight medicine ball messes up the whole workout. I made that mistake more than once. Here’s what I figured out over time:
- Too light? Felt like cardio. I’d go through the motions, but there wasn’t enough resistance to build real power. It was just… fluffy.
- Too heavy? My form fell apart fast. Especially with rotational throws or slams. It turned into a grind—not speed or explosion.
- Sweet spot? For most of my gym sessions, I stick with an 8kg medicine ball. It’s heavy enough to challenge me, but not so much that I lose speed. I explain why it became my go-to in Chose 8kg Medicine Ball for My Gym Workouts.
- Want more power output? I break out the 10kg medicine ball during slam or throw sets. It’s my favorite for explosive movements. If you’re curious why I lean on it, check Why I Use a 10kg Medicine Ball for Power Training.
- Going big? I’ve tested a 50kg medicine ball before—but only for partner-loaded tosses in a controlled setup. It’s no joke. You can see my honest breakdown in Why I Don’t Use a 50kg Medicine Ball in My Gym.
Still not sure what size to start with or when to level up? I pulled together everything I wish I knew early on in this Medicine Ball Weight: What I Wish I Knew Sooner guide. It covers how to pick based on training goals—not guesswork.
My Top 5 Sprint-Friendly Medicine Ball Exercises
Not all med ball moves hit the same. I tested a bunch, but only a few really helped with my sprint speed, jump height, and ground contact force. These five? Solid gold in my gym sessions:
- Medicine Ball Slams — They lit up my posterior chain. Helped me drive into the ground harder on each sprint step.
- Rotational Throws — Great for hip snap and trunk rotation. I started to feel smoother coming out of my drive phase.
- Overhead Backward Tosses — Built pure hip extension power. Honestly, these carry over way more than I expected.
- Jump Squats w/ Ball — These made me feel bouncier off the ground. Added a med ball for load, but kept the focus on clean mechanics.
- Russian Twists — Especially during core finishers, these locked in my midline. When I started doing them consistently, I noticed better control in the top half of my sprint. I break it all down in Medicine Ball Russian Twist: How to Do It Right—so you don’t just twist and hope.
If you want a few more ab-focused drills that still support sprint form, I threw together a list of the 5 Best Exercises with Medicine Ball for Abs. They’re not just burnouts—they’re tools.
Want More Core Work? Try These Too
Honestly, once I cleaned up my core strength, my sprint form leveled up. Less wobble, better force through the floor. So yeah—don’t skip this stuff.
Here are a few core-focused med ball moves that actually carried over into performance:
- Russian Twists – classic, but only if you control the pace
- Deadbugs – with a ball between hands and knees to fire up bracing
- Plank Ball Taps – steady taps, no bouncing, full-body tension
- Toe Taps – light and quick, but great for lower abs control
- Rotating Boat Pose – feels slow, burns fast—torso control like no other
I broke down the full list and how to do them right in 10 Medicine Ball Core Exercises That Actually Work—so you’re not just flailing around hoping it works.
Training Split: Where I Plug It In
I didn’t toss my whole training plan out the window. Instead, I just slid medicine ball work into places that made sense. No stress, no guesswork.
Here’s how I usually plug it in during the week:
| Training Block | How I Use the Medicine Ball |
|---|---|
| Warm-Up | Light tosses, low-height slams—gets the body poppin’ |
| Speed/Power Block | Big throws, squat jumps, rotational slams—stuff that moves fast |
| Core Finisher | Russian twists, paused slams, or deadbugs with tension |
| Weekly Frequency | 2–3x per week in a full gym setup—super easy to slide into place |
Usually, I just swap out one drill in each section for a med ball variation. Keeps things spicy without needing to overhaul the entire day. Simple moves, serious carryover.
Honestly, the medicine ball turned out to be one of the most versatile tools in our gym. If you’re running a commercial setup and want something that hits speed, power, and core without crowding the floor—this thing earns its space.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.