Medicine Balls

While working at Nike I attended many of the Oregon Project gym workouts. Along with training at least 110 miles/week, the NOP athletes would spend another 2 hours doing supplemental gym-based activities designed to keep them healthier, stronger and more efficient. Along with observing the athletes in action, I was very fortunate that the coaches would share the content of their programs with me.

Medicine Ball workouts were a key component of their program. Well known strength coaches were brought in to supervise specific running-based workouts for the group.

The program consisted of full body movements to build core strength, flexibility, and improve their balance and coordination. The dynamic movements, with the additional weight and resistance of the Medicine Ball, helps improve the range of motion and reduce muscle imbalances created from the repetitive motion of rigorous distance training.


We feel that Medicine Balls in the 6-10 pound range work well for the high school and college distance runner. The weight is dependent on the size and strength of the individual athlete. For best results we like to vary the different exercises, and use "muscle confusion", so the body is continually challenged with different exercises and routines.

Favorite Medicine Ball exercises include various throws, jumps, squats, partner exercises and we have recently added a single leg balance component to strengthen the core, add power and improve balance of each athlete. This develops fitter, faster, stronger and healthier runners.


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Hurdle Mobility, Fred Doyle
Medicine Balls, Fred Doyle
Mini-Bands, Fred Doyle
Plyometrics, Fred Doyle