Medicine Ball Patterns

Medicine Ball Patterns

Difficulty level: Beginner | Muscle Group(s): Abdominals, Core, Obliques, Shoulders | Modality: Power, Stability

Progression 1Progression 2


  • This movement teaches neuromuscular efficiency and co-ordination while working acceleration and deceleration in the core.
  • Excellent for athletes who have to have rotational strength in the core and have balance and control in the entire kinetic chain.


  • Activate core with a drawing-in and pelvic floor contraction.
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.


  • Stand tall with good alignment, arms straight, turn through the shoulders so that the medicine ball rotates from side to side.
  • Keep your visual focus straight ahead, because turning the head is a progression as you confuse the vestibular system.
  • Start slowly and gradually increase the speed as your ability increases.
  • Other progressions: eyes closed; moving head side to side.