The college basketball season is now into full swing. The University of North Carolina Tarheels has annually had one of the best college basketball programs for many reasons having produced great players like Michael Jordan, James Worthy, Vince Carter, Jerry Stackhouse, Rasheed Wallace, Tyler Hansbrough, and even Julius Pepppers, who now plays in the NFL. One of those reasons is their training program. Created by UNC strength and conditioning coach, Jonas Sahratian, the “Medicine Ball 200 Workout” helps the players strengthen their core, burn fat, and improve their sports performance. The 200 meaning the number of repetitions performed. There’s also a “Medicine Ball 400 Workout” as well.
What’s great about this workout program is that it can be a standalone workout or you can couple it with your own training program – say after finishing your normal routine. Also, you need nothing more than a medicine ball of the 6-, 8-, or 10-pound variety.
As demonstrated at Men’s Health, do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting.
1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. One circle is one rep. Do 10 reps in one direction, then do 10 reps in the other direction.
2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs — but hold on the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.
3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.