Medicine balls are usually sold between 5 - 10kg weights and are used effectively in plyometric weight training to increase power in athletes in all sports.
Now there are many ways to make your own medicine ball. Just grab a cheap basketball from any sports or toys shop, you should be able to find some really cheap balls (less than RM10).
The idea later is to cut open the ball so that you can fill weights into it. This can be done via many ways:
Method 1:
Take the ball and, using a ball inflation needle, bleed off some of the air. Take a pair of needlenose pliers and get them on either side of the black air plug. Slowly and carefully,work the plug from side to side to gain some stretch clearance and slowly pull it out. Get a good grip on it the first time so you don't tear it on the way out. Put it aside and save it for re-insertion later.
Method 2:
Cut two slits in the ball, making a triangular flap. Tape the flap back, after filling the ball with the weights that you are happy, you then close the flip, tape it multiple times.
Method 3:
You could use an awl or a drill to put a hole in one of the black stripes on the ball.
Fill the ball with a small funnel, and then patch with a radial tire patch kit.
You can fill the ball with many sort of things to give it weight. Water, sand, sawdust, fake snow or even a combination of the mentioned items. The idea is you might want to do it on a weighting scale to get an idea how heavy is the ball you just filled up.
Here are some tutorial videos to help you on the way:
In terms of what work with a medicine ball, there are just endless amount of resources you can find from the internet. Here are some videos to help you out but you can surely find more in youtube:
Medicine ball for boxing:
Variant medicine ball training:
That is the end of this post of Poor men's workout: Basketball solution. Next Basketball solution will be using a basketball to make a kettlebell. Stay tune.This is Fightbah signing out.
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