At FAST Running, we know that sprinting isn’t just about moving your legs faster — it’s about producing, transferring, and controlling force through your entire body. That’s why medicine ball training is a key feature of our winter programming, helping athletes build explosiveness, coordination, and posture in a highly transferable way.
Why Medicine Ball Work Matters for Sprinters
Sprinting is a full-body movement. While the legs get most of the attention, elite-level speed demands torso stiffness, rotational control, and rapid arm action — all of which contribute to the quality of force application into the ground.
That’s where the medicine ball comes in.
Well-designed med ball drills allow athletes to:
- Train powerful hip extension and trunk rotation — just like in sprinting.
- Reinforce posture under load, improving upright sprint mechanics.
- Develop rhythm, timing, and sequencing — critical for coordinated acceleration.
- Build general power safely, especially during phases when barbell lifting is reduced.
Importantly, medicine ball throws are ballistic in nature, meaning they train athletes to express force quickly, with intent and speed — a quality we’re always chasing.
How We Use Med Ball Training in Winter
During the general preparation phase, especially over winter, we use med ball work as part of our strength and power circuit rotations, often paired with:
- Plyometrics (like hurdle hops or pogo variations)
- Sprint drills (such as A-marches or resisted skips)
- Technical acceleration work
Athletes might do:
- Overhead backward throws to reinforce vertical force
- Rotational throws to improve trunk and hip linkage
- Scoop throws to drive hip extension in a sprint-specific pattern
- Lateral wall throws for coordination and unilateral stability
We also use medicine ball work as part of warm-ups or activations to prime movement patterns before track efforts. The variability keeps athletes engaged, but the intent behind every throw is the same: move with power, move with purpose.
Preparing the Body for the Season Ahead
Winter is the time to lay down the foundations. With cold mornings and longer sessions, we aim to keep training functional, dynamic, and enjoyable — and medicine balls tick all those boxes.
It’s not about throwing a ball for the sake of it. It’s about using smart tools to build strong, fast, and resilient athletes who are ready to unleash that power when race season arrives.
So when you see a FAST athlete launching a medicine ball across the oval or into a wall — don’t be surprised. We’re just building better sprinters, one explosive throw at a time.
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