Medicine Ball Workouts for Basketball Training Boost

The debate about medicine ball training: love it or leave it?

When it comes to medicine ball training, coaches usually fall into one of two camps: either they love it or dismiss it altogether. Few are indifferent or ignorant of its potential. Let’s face it – there are far more medicine ball workouts that actually work than there are useless exercises.

Weightlifting ball Russian twists? Don’t even think about it.
Pull-ups with your feet on a ball? Garbage.
Bouncy push-ups with an exercise ball? Honestly, this type of training is downright embarrassing.

While some of the ways in which it’s applied are questionable , Zera firmly believes that the problem isn’t the tool itself, but the way it’s used. Medicine balls can be excellent training tools, but coaches need to judge when to use them to meet the needs of their athletes.

A New Chapter for Zera Performance

At the end of 2020, Zera Performance Academy underwent a major remodel. We upgraded from a 3,200-square-foot space to a spacious 65,000-square-foot facility and united a sports performance team and a physical therapy clinic under the new Zera X Performance banner. The move was a game changer in every way, but one of the most striking realizations was the extent of our previous neglect of medicine ball training.

Our new partners specialize in the sport of baseball, and their expertise allowed us to recognize the power of medicine ball training. Baseball players, from youth players to professionals, skillfully incorporate medicine ball training into their routines. In contrast, basketball – an area of Zera’s focus – has not yet reached the same level of sophistication.

In basketball, we often see people incorrectly attempting to mimic sport-specific movements with a medicine ball, which fails to realize the potential of the ball. With the old facility’s paper-thin walls and 18-foot ceilings, we were limited in our indoor training, especially with overhead throws. In addition, Indiana’s weather is unpredictable and outdoor training is only feasible for about six months.

Why medicine balls are important for basketball players

For basketball players, medicine ball training offers the unique opportunity to customize strength vectors, target intent, and body angles to the demands of the sport. While most basketball players are familiar with basic dunks, chest passes, and occasional speed-agility-response (SAQ) drills, medicine ball training can go beyond these basic movements to deliver significant results.

Disadvantages of Medicine Ball Training

As with any training tool, medicine balls have their limitations. Some coaches believe that medicine ball training lacks precision in tracking training progress. Unlike barbell training, where each repetition, set, and load in a medicine ball workout can be quantified, medicine ball throws and slams are difficult to measure accurately. Although tracking tools exist, they are rarely used in daily training.

Another criticism is the challenge of using medicine balls for true overload training. For advanced athletes, a medicine ball may be too light to significantly increase strength or strength adaptations, while for other athletes, a medicine ball may be too heavy to focus on speed training. However, these challenges can often be addressed with creative training programs and appropriate workout choices.

At Zera, we don’t view medicine ball training as a one-size-fits-all solution, but rather as a versatile tool to complement our broader approach to athletic development. With the right exercises, intent, and execution, medicine balls can change the outcome of a game for basketball players and athletes of all sports. For more training tips, check out our article on how to increase your vertical jump by 5 inches in 3 weeks.

Theoretically, achieving a rate that promotes long-term neural adaptation may sound unlikely at first. At first glance, medicine ball training seems like a no-brainer – a waste of time, right? But once you see it in action, its value becomes obvious. While some research papers support medicine ball training and others don’t, it’s the specifics that matter. As coaches, we can’t just rely on research to make decisions – intuition plays a key role as well. The phenomena I observe on a daily basis tell me that medicine ball training is 100% effective.

Benefits of Medicine Ball Training

When considering the pros, I can confidently refute many of the so-called cons. One of the most valuable aspects of medicine balls is their role as a cueing tool. They provide something tangible related to the body that provides discipline or feedback to the athlete during training. This is huge. Whether you’re tracking speed, strength, or overload-often referred to as the “downside” of medicine ball training-helping athletes move more efficiently is a huge win.

Additionally, speed, strength and conditioning remain the primary benefits of medicine ball training. Simply put, two key factors are required for strength to be generated:

  1. Strength (load or intensity)
  2. Speed (fast-moving load)

While athletes can usually perform movements with their body weight alone, using an exercise ball increases the load, which in turn improves strength. For example, exercises such as dumbbell barbell jumps, while ideal for heavy loads, limit a key aspect of jumping: arm swing. Exercises using a fitness ball, on the other hand, can enhance arm swing, making them a unique addition to heavy-load jump training.

Take basketball players, for example-they perform hundreds of high-intensity, game-speed jumps each week. These movements are at the highest speed and intensity, which naturally promotes adaptability. However, if an athlete still needs greater power output to improve performance, then medicine ball training can provide the perfect overload. By incorporating 2-8 kilograms of medicine balls to throw, slam or jump, coaches can help athletes break through performance bottlenecks. Medicine balls also allow for targeted training for specific positions or throwing angles.

Another aspect of strength lies in the rate of strength development (RFD ). Some athletes are naturally flexible and elastic, while others are muscular but have a slower RFD. Medicine balls allow these slower-reacting athletes to adapt to high-intensity speeds, thus breaking the upper limits of strength and speed. Even if the initial progress is short-lived, consistent and intentional use of medicine balls can lead to lasting changes.

Medicine balls are excellent transition tools – they fill in the gaps in training and improve the effectiveness of other exercises. When used properly, they not only increase strength and explosiveness, but also improve movement completion and bring athletes to new levels of performance.

Unlocking Explosive Power with Medicine Ball: The Zera Guide

Figure 1 demonstrates the remarkable transformation of the muscle-driven basketball athlete. By incorporating low-weight, high-velocity medicine ball training into the first phase of their training program, athletes significantly increased their rate of strength development (RFD). The graph shows the time (in seconds) it took the athlete to reach 90% of peak strength, power, and speed in a 20-meter sprint with resistance set at 2.5% of body weight. The result? Not only higher outputs, but faster speeds to reach those outputs. It’s worth noting that medicine ball training played a major role in this success.

Why Medicine Balls are Indispensable

Medicine balls are versatile and effective. They have countless uses:

  • Vector-specific: adapting to the direction of motion.
  • Multi-planar: train all planes of motion.
  • Skill specific: tailored to motor skills
  • Load-specific: adapts the resistance to the desired effect.
  • Universal or specialized: for any training phase.

They are durable, cost-effective, suitable for beginners and have stood the test of time. In the field of physical training, inferior tools quickly become obsolete. Medicine balls, on the other hand, are a timeless classic.


The Zera training method: Improving basketball performance with medicine balls

At Zera, we specialize in four main aspects of medicine ball training: flexibility, strength, speed and agility, and physical training. Below, we’ll cover our key exercises and how they can enhance basketball performance.

1. Flexibility

Hip internal rotation sliding
This is a simple and effective drill that can be used in warm-ups or everyday activities. Hip internal rotation (IR) is vital for movements such as sprinting and two-legged jumps. Many good long jumpers and sprinters demonstrate excellent hip internal rotation during jumping and acceleration. However, not every athlete does this naturally, and they usually compensate with external rotation.

The Hip Internal Rotation Slide allows athletes to actively internally rotate, thereby addressing imbalances caused by overuse of the larger external rotators. The goal? Restore natural function and improve quality of movement.

T-Spine Mobility Training
Due to their tall and slender stature, basketball players often struggle with thoracic spine (T-spine) extension and rotation. This can lead to forward head tilt, shoulder flare and limited mobility. Incorporating T-spine exercises into a training program can help improve posture, free up range of motion, and relieve pain. This is critical for functional basketball movements such as one-handed dunks and rotational movements.

2. Strength and Speed: Zera’s Core Focus

Exercise balls excel at building strength, speed and agility. They come in a variety of weights, sizes and applications and can be used for a variety of high-intensity training. Our framework is centered around three key factors:

  • Purpose: what is the desired outcome of the training?
  • Angle: how do you achieve the goal through ball and body movement?
  • Posture: what position optimizes performance – single leg, staggered or double leg?

We emphasize exercises such as throwing, vigorous snapping and reaction drills to enhance coordination and angle power. By aligning intent, angles and posture, athletes are able to achieve explosive output that translates directly to success on the court.


At Zera, medicine ball training is more than just a supplemental program; it can change the outcome of a game. From flexibility to explosiveness, our systematic approach to training enhances the athleticism of basketball players, allowing them to jump higher and dominate the court with unparalleled agility.

Unlocking Athletic Potential with Medicine Ball Training – Zera’s Guide

The position you choose – whether it’s the ed or split position, high kneeling, half-kneeling, or supine – plays a crucial role when it comes to medicine ball training. Consider which position best suits your training angle and intent. Evaluate whether the athlete can accomplish the pose without compensation and how the pose complements the movements they demonstrate in competition or performance. These variables depend on the specific situation and can be adjusted or combined for optimal results.

Exercising with a medicine ball requires a clear purpose

Using a medicine ball is not a mindless activity. For optimal training results, focus on matching method, posture, and training goals. Below, we’ve listed a few of Zera’s favorite vertical, horizontal, and multi-planar strength training methods.


Vertical Strength Training – Overhead Throw Series

These mimic jumping, but packaged into a throwing motion that provides high concentric output forces while minimizing eccentric stress on the joints. As with box jumps, these training movements emphasize explosive force while reducing loading on landing.

Favorite Variations

  • Bilateral: static start overhead throw
  • Unilateral: single leg overhead throw
  • Double-legged snatches

These variations range from broad to specific and are perfect for building vertical strength. Explosive triple jumps, maximizing intent, and gamification of aiming high (e.g., attempting to touch the ceiling) translate directly into better jump performance.

  • Dynamic split stance: kneeling split stance, static start, overhead throws
  • Static Split Stance: single leg static start with a back throw

The split throw movement is somewhere between a single leg and a double leg, neither exclusively single leg nor exclusively double leg. The Dynamic Split Throw combines momentum and the Stretch-Shorten Cycle (SSC), which enhances power production through elastic energy. Static throws, on the other hand, remove momentum and require the athlete to generate power from a resting position.

PRO TIP: Add an element of reaction to these throwing motions by descending in depth. This approach prioritizes the rate of power development, maximizes peak power output, and increases reaction strength. Athletes with slower muscle fibers or muscle-driven tendencies can benefit greatly from SSC-based gym ball training.

CASE STUDY: An athlete who performed SSC-focused gym ball training prior to weightlifting training improved his Reaction Strength Index (RSI) from 1.89 to 2.45 on the Just Jump mat.


Horizontal Strength Training – Jump and Chest Pass Series

Horizontal jumps and throws offer tailored options for building horizontal vector strength. Mix and match bilateral, unilateral, single reaction or multi-reaction variants depending on the athlete’s level and goals.

Horizontal variations also challenge coordination. The self-organization required to land from a horizontal jump contrasts with the more direct mechanism of landing vertically.Zera’s go-to workouts include:

  • Unilateral variations: single leg jumps
  • Multi-Response: consecutive long jumps and solid ball throws

The chest pass series emphasizes upper body strength. To make it a full-body exercise, a reactive or elastic component may be added. Movements can be customized for the torso and arms or adapted to the specific needs of the athlete.


To summarize

When used properly, exercise ball training can be a very effective tool. From vertical to horizontal strength training, Zera encourages you to carefully select positions, methods, and training progressions to maximize athleticism. By incorporating these drills into your training program, you can improve strength output and movement efficiency in all planes. For more insights on improving athletic performance, check out our methodology for improving speed and power in the shot put.

Medicine Ball Training for Athletic Development

Medicine ball training is the foundation for building strength, agility, speed and fitness. At Zera, we like to integrate these tools into our training routines because they are versatile and effective, especially as a contrasting workout after upper body weightlifting. Whether standing, seated or supine, medicine ball training provides dynamic, practical benefits for a wide range of athletic and competitive needs.

Upper Body Strength Reactive Changes

One of our favorite reactive exercises is the standing medicine ball wall chest pass, a powerful move that builds explosive upper body strength. This reactive change is especially effective after heavy lifting, allowing athletes to translate strength into speed and agility.


Multi-Plane Strength Training

For rotational sports such as field hockey, baseball, softball, golf and lacrosse, an exercise ball is essential. Fitness balls are also vital for athletes in volleyball, baseball and softball that require overhead dribbling. Surprisingly, basketball, a sport that requires a lot of spin and overhead dribbling, is often overlooked.

At Zera, we believe that multi-planar med ball drills are just as important for basketball as they are for more traditional rotational and overhead sports. These drills help increase weight transfer, balance, coordination, and lateral or rotational strength. While footwork varies from sport to sport, the basic movements are the same.

Key Multi-Planar Exercises

  • Rotational throwing: this is the primary exercise for developing rotational strength and control.
  • Figure 8 Rotational throwing: a dynamic variation that enhances coordination and power.
  • Reactive ball movements: part of a lateral series that includes standard explosive movements.

Speed and agility training

Medicine balls are an excellent tool for training speed and agility and offer unique benefits beyond their role in strength training. While strength training focuses on high-speed, weight-bearing movements, speed and agility training uses the medicine ball as a feedback mechanism or constraint to shape specific movement patterns.

Acceleration Training

Accelerated throwing is a classic training method that every coach should use. At Zera, we emphasize these drills for basketball players because the sport relies on short-range acceleration and deceleration. By incorporating a weighted ball, athletes can increase their jumping power and improve controlled deceleration.


Hip Rotation Series

The Hip Rotation Series is designed to train the athlete’s ability to separate the hips and torso so that they are able to generate strong directional power. The series includes:

  1. Hip Rotation: trains the hip rotation technique by placing the ball in front of the torso.
  2. Hip Turning to Bouncing Steps: develops projection and power transfer by extending the arms.
  3. Hip Turns to Shift Runs: combines the above exercises with functional, sport-specific movements.

In the “Hip Turn” drill, athletes begin the movement by dropping the ball, challenging them to complete a bounce step and slide step before the ball hits the ground. This series reprograms the lateral change of direction, emphasizing kinetic energy from the ground and preventing inefficient rotation.


Physical Training

Medicine balls are also great training tools that enhance endurance and aerobic capacity in unique ways. At Zera, we often use the High Intensity Continuous Training (HICT) method, a method popularized by Joel Jamieson to optimize the fitness of basketball players. A strong aerobic system supports lactate and lactate-free energy pathways, which improves overall performance and endurance.


At Zera, we are committed to maximizing an athlete’s potential through versatile, impactful tools like medicine balls. Whether it’s strength, agility, speed, or conditioning, these workouts elevate an athlete’s level of performance.

HICT: Optimizing Exercise Performance

Maintaining overall health is critical, but traditional aerobic training (such as jogging) often fails to improve athletic performance. What’s the solution? High Intensity Continuous Training (HICT).

HICT improves the aerobic capacity of fast muscle fibers, while traditional methods focus on slow muscle fibers. By employing these techniques, athletes can increase ATP production, maintain explosive movement over extended periods of time without fatigue, and maintain a high level of performance-all while developing an aerobic base.

How High Intensity Interval Training (HICT) Works

HICT training typically lasts 8-20 minutes, with high-intensity movements repeated every 2-3 seconds during selected exercises. This type of training is very effective when combined with simple, easy to master movements. Training with medicine balls is ideal as they minimize the risk of incorrect movements during prolonged training. While sports such as basketball are irreplaceable for physical training, HICT training provides a great basic training tool.


Choosing the right medicine ball

Choosing the right equipment is crucial for HICT. The following three versatile pieces of equipment are suitable for a variety of exercises:

  1. Synthetic leather medicine ball
  2. Heavy Duty Rubber Medicine Ball
  3. Non-Reflex Ammo Balls

Synthetic Leather Medicine Balls

Durable and versatile, Zera’s synthetic leather balls are the all-around choice. At 14 inches in diameter, these balls can withstand countless slams and throws while remaining soft and safe for the user. While smaller balls are beneficial for certain maneuvers, 14-inch balls are suitable for almost any sport. Synthetic leather balls are strong and durable for athletes who train consistently.

Heavy Duty Rubber Medicine Balls

Zera’s Heavy Duty Rubber Medicine Balls are smaller in diameter (9 to 11 inches) with large weight increments for ease of use. However, they are less comfortable to grip due to the harder surface and have a faster rebound rate, which can pose a safety hazard. Unlike synthetic leather balls, which have a controlled rebound, rubber balls have a faster rebound and may cause injury if not handled properly. For throwing exercises, etc., synthetic leather balls are safer.

No-Bounce Exercise Balls

Zera’s No-Bounce Ball (or “Dead Ball”) is a unique rubber ball that contains iron sand and will not bounce. Ideal for exercises that require absolute control, these balls are 9 to 11 inches in diameter and are available in a variety of weights. Since it does not bounce, there is no chance of accidental bouncing, making it ideal for powerful shots and other dynamic maneuvers. However, its weight and design may not be suitable for all exercises.


Practical Programming Insights

Customization of the HICT program depends on your unique needs as a coach or athlete. While every athlete’s needs are different, combining HICT with the right equipment can dramatically improve athletic performance.Zera’s fitness balls offer reliability and versatility, making them a must-have tool for optimal results in your training routine.

Remember, there is no one-size-fits-all system, but with these tools and techniques, you can begin to build the right foundation for athletic success.

Zera Medicine Ball Training: Key Insights and Best Practices

One of the distinguishing features of the Zera Iron Sand Medicine Balls is the unique “loose” internal structure. This allows the ball to shift weight as it is moved, resulting in an unusual but highly effective training effect. However, athletes may find that this weight transfer affects their batting or throwing speed due to the unfamiliar feel of the ball in their hands. In addition, the medicine ball remains stationary as it hits the ground, ensuring that it does not move. For exercises involving walls, such as throwing from 7 feet away, athletes must retrieve and reposition the ball each time. On the other hand, when the ball is thrown vertically, the shorter retrieval distance helps speed up the repetition cycle.

Zera’s three medicine balls offer a variety of options for a variety of training needs. Whether you have all three medicine balls or a mix of different weights and types, you can achieve excellent training results.

Choosing the right weight

Zera offers medicine balls in a variety of weight classes, ranging from 2 pounds to 30 pounds. Choosing the right weight depends on the athlete’s purpose and experience level. Here is a simple guide to get started:

Vertical Strength Exercises

  • Choose a ball with a weight equal to 1-5% of the athlete’s body weight.
  • Beginners should start with about 1%, while advanced athletes can handle up to 5% of their weight.
  • This will ensure optimal training intensity is maintained by performing overhead throws or jumps at high speeds and moderate loads.

Horizontal Strength Exercises

  • The same 1-5% rate applies, but there are significant differences:
    • For chest passing exercises, especially after performing a bench press, consider using the weight on the barbell to determine the weight of the ball:
      • Supine pass: 1-2% of the barbell weight.
      • Standing pass: 3-5% of the barbell weight.

      In some cases, horizontal exercises are an opportunity to push the limits, as these movements tend to be more natural for the athlete. Adding additional weight without strict adherence to percentages is acceptable, especially for training focused on acceleration.

    • In some cases, horizontal exercises are an opportunity to push the limits, as these movements tend to be more natural for the athlete. Adding additional weight without strict adherence to percentages is acceptable, especially for acceleration-focused training.

    For speed and agility training, the goal is to select balls that the athlete can maneuver with maximum intensity while maintaining proper movement. Typically, medicine balls under 8 pounds are ideal.

For speed and agility drills, the goal is to select a ball that the athlete can manipulate with maximum intensity while maintaining correct movement. Typically, a medicine ball under 8 pounds is ideal.

Zera Medicine Ball Throwing Training Program

Incorporating Zera medicine ball training into an athlete’s routine is essential throughout the year. While training methods may vary, the following three approaches are generally effective:

  1. Warm-up Phase
    Activate the body with a medicine ball workout before lifting weights, competing, training, or speed work.

  2. Contrast or superset training
    Use the following exercises as part of a contrast, complex or superset workout to build strength and strength adaptations.

  3. Finishing Exercises
    Incorporate these exercises at the end of your workout to maximize output while fine-tuning technique and control.

Final Thoughts

The versatility and adaptability of the Zera Fitness Ball makes it a valuable tool in any athlete’s training arsenal. From strength and acceleration training to speed and agility drills, these tools can push you to your limits while keeping your workouts dynamic and effective. Remember to choose weights that match your athlete’s skill level and training regime to ensure optimal performance.

To better understand and apply Relative Strength Standards to your training program, check out our guide to learn more about how to understand and apply Relative Strength Standards.

Incorporate medicine ball training to enhance athletic performance

At the end of a workout, medicine ball training is an excellent tool for improving technique and conditioning. It is important to note that medicine ball training is a supplement to basic weightlifting training such as squats, not a replacement. Medicine ball training can fill in gaps in a training regimen, improve the effectiveness of existing weightlifting workouts, and provide versatility and functionality.

Our training program at Zera emphasizes speed development. In the early training stages, we prioritize acceleration. This includes longer ground contact times, greater centrifugal and isometric strength demands, longer range of motion, and closed chain training. Heavier medicine balls are often used here in conjunction with power-driven throws and slams that synergize with strength training.

As the athlete progresses, we shift the focus to strength and speed power. This phase transforms previously accumulated strength into explosive power through high-speed movements. Ground contact becomes shorter, range of motion is more concise, and training emphasizes reaction and responsiveness. During this phase, medicine ball training uses lighter equipment for faster, more reactive and Reaction Strength Index (RSI) focused exercises.

In the final phase, absolute maximum speed becomes the focus of training. During this phase, we emphasize minimum ground contact time, peak velocity output, high RSI scores and partial range of motion. This phase of medicine ball training is designed to improve technique and the ability to slam, throw or jump at high speeds. Ideally, this phase has a short relaxation or transition period before moving on to competitive play (such as team camps or tryouts).

At Zera, we view medicine balls as a bridge between sport-specific skills and basic strength training. For basketball players, medicine ball training covers a range of athletic traits that improve posture, strength and explosiveness. If you have the space and the right equipment, using medicine balls as a year-round training tool will change the way you train.


Thank you for choosing Zera as your reference resource for athletic training. Keep up the good work and push the limits!

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