At EXOS, Med Ball training is an important component of our training system. The SKLZ Med Ball is effective and efficient for training the pillar — consisting of your hips, torso, and shoulders — and the connection between your lower and upper body. The EXOS team worked with SKLZ to develop their new Med Ball. The three key features of the redesigned Med Ball are:

• Grip. A good grip allows you to focus on the movement with the Med Ball instead of worrying about it slipping from your hands when you sweat.
• Bounce. A true, consistent bounce is critical for your safety and effectiveness. It allows you to focus on your movement pattern instead of errant bounces.
• Durability. If you’re using a Med Ball on a daily basis, you’ll want your Med Ball to last. This feature is especially important for coaches who work with a lot of clients throughout the day.

Use these Med Ball movements as part of your existing program to build strength and power.

For this movement, you need your Med Ball and a wall. Hold the ball to your chest and throw it directly at the wall. Do 10-15 reps. Superset this movement with push-ups or bench presses to elevate your heart rate and develop your upper-body power.

For this movement, you need your Med Ball and a wall. Hold the ball to your chest and throw it directly at the wall. Do 10-15 reps. Superset this movement with push-ups or bench presses to elevate your heart rate and develop your upper-body power.

For this movement, you need your Med Ball and a wall. Hold the ball to your chest and throw it directly at the wall. Do 10-15 reps. Superset this movement with push-ups or bench presses to elevate your heart rate and develop your upper-body power.

For this movement, you need your Med Ball and a wall. Hold the ball to your chest and throw it directly at the wall. Do 10-15 reps. Superset this movement with push-ups or bench presses to elevate your heart rate and develop your upper-body power.