WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll discuss how you can incorporate using a medicine ball to get a core and total body workout.
As many of the WPH Wednesday Workouts have shown, you do not need a lot of expensive equipment or space to build strength and endurance. The medicine ball will help you develop the strength and stability to become a better handball player.
According to Greatist HERE, medicine balls can help improve muscular power and sports performance by helping you develop explosive movements. In addition to improved muscular power and explosive movements, a medicine ball interval training workout provides the same amount of cardio demand as interval running or cycling workouts. In selecting the properly weighted medicine ball, ensure the ball is heavy enough to slow your motion, slower than if you were not using any weight at all.
Greatist lists a number of exercises that will improve your Ab strength and total body strength. For detailed explanations of the movements and exercises, go to the Greatist HERE
Abs
- Overhead slam
- V-up
- Crunch with medicine ball hold
- Straight-leg situp
Arms and Shoulders
- Shoulder press
- Figure eight
- Biceps curl
Legs and Glutes
- Single-leg squat
- Step jump
- Circle Squat
Chest and back
- Rolling push-up
- Medicine ball push-up
- Wall pass
Full Body
- Rock and roll-up
- Lunge with overhead press
- Lunge with twist
- Squat press and throw
- Reverse swing
Greatist supplements the aforementioned medicine ball workout HERE, listing additional medicine ball workouts to develop total body strength. This set of medicine ball exercises include the Russian twist, medicine ball plank, medicine ball crunch, medicine ball woodchopper, medicine ball mountain climber, reverse medicine ball plank, medicine ball boat balance, medicine ball twist, superman with medicine ball, and the medicine ball toe touch.
All of these medicine ball exercises will increase your strength, stability, core power, and overall fitness. As the last 16 months of WPH Wednesday Workouts have emphasized, playing great handball requires conditioning, stability, power, and strength – the medicine ball workouts will help you develop all of these essentials.
David Fink
WPH Fitness Director