Check out this simple set of variations that you can apply with your sprints, jumpers, throwers, and endurance athletes. Adding in the challenge of a medicine ball may have the following benefits:

1. Increased Resistance for Upper Body Strength: Holding a weighted ball engages the muscles of the upper body, particularly the shoulders, arms, and core. This added resistance can help improve upper body strength and endurance, which is important for sprinting, as arm drive contributes to running speed.

2. Core Stabilization: The act of holding a weighted ball requires greater core stability. This can enhance the athlete’s ability to maintain an upright posture and proper body alignment during sprinting drills, leading to improved running mechanics.

3. Reduced Arm Involvement to Focus on Lower Body: By holding a ball, the emphasis shifts to the legs and lower body. This can help athletes concentrate on proper knee lift, foot placement, and overall leg mechanics during drills, improving sprint form and muscle memory.

4. Increased Ground Reaction Force: With added resistance, athletes may produce more force when pushing off the ground. This can enhance the development of explosive power in the lower body, which translates to faster sprinting speeds.

5. Enhanced Balance and Coordination: Sprinting drills with a weighted object can challenge balance and coordination, requiring the athlete to stabilize their body without the use of arm swings. This helps develop overall athleticism and body control.

6. Variety in Training: Incorporating a weighted ball adds variety to sprinting drills, helping to prevent training monotony and engaging muscles in different ways. It can also aid in targeting weak areas that may not be as activated in traditional drills.