Medicine Ball Training to Give Your Boxing Game a Boost

training with 14lb Medicine Ball

How does medicine ball training improve boxing performance?

Medicine ball training can be a valuable addition to a boxer’s training regimen, as it offers several benefits that can help improve performance in the ring. Here are some ways in which medicine ball training can boost a boxer’s performance:

Core strength:

Medicine ball exercises often involve rotational movements and explosive power, which engage the core muscles. A strong core is essential for generating power in punches and maintaining balance and stability during movements in the ring.

Power development:

Medicine ball exercises allow boxers to work on explosive power in both their upper and lower body. Throwing, catching, and lifting the ball with force can help increase the speed and force of punches, making them more impactful.


Performing a series of medicine ball exercises can improve a boxer’s cardiovascular endurance. This is particularly useful for maintaining energy levels throughout a physically demanding fight or training session.

Speed and coordination:

Medicine ball drills can help improve hand-eye coordination, as boxers need to catch, throw, and react quickly during these exercises. This can translate into better reflexes and improved accuracy in the ring.

Balance and stability:

Many medicine ball exercises involve dynamic movements and require balance and stability. These skills are crucial in boxing for maintaining good footwork and positioning, helping a boxer avoid being off-balance and vulnerable to counterattacks.

Functional strength:

Medicine ball training replicates the movements and demands of boxing. This can better prepare boxers for the rigours of the sport, making their movements more efficient.

Injury prevention:

Strengthening the muscles used in boxing can help prevent injuries by stabilising joints, such as the shoulders and wrists. This minimises the risk of physical setbacks in a boxer’s training and performance.


Medicine balls come in various weights and sizes, making them adaptable to a wide range of exercises. Boxers can tailor their training to meet their specific needs and goals. As a general rule of thumb, 10–12 pounds is a good medicine ball weight for men and 6–8 pounds for women.

Mental resilience:

Medicine ball training can be physically demanding and challenging. Pushing through these workouts can help build mental toughness, an essential quality in boxing.


Lighter medicine ball exercises can be incorporated into a boxer’s recovery routine, aiding in muscle recovery and reducing muscle soreness.

Here are the must-know pro tips and exercises

Medicine ball exercises for boxers should focus on developing strength, power, speed, and functional fitness. Here are some of the best medicine ball exercises tailored to a boxer’s needs:

Overhead ball slams:

  • Stand with your feet shoulder-width apart, holding the slam ball overhead.
  • Explosively slam the ball down to the ground as hard as you can.
  • Catch the ball on the bounce and repeat for a specified number of reps.
  • Make sure to use a specialist slam ball, as this will be built for maximum endurance even when used extensively on rough surfaces.

Rotational throws:

  • Stand sideways to a wall or partner with the medicine ball in your hands.
  • Rotate your torso explosively to throw the ball against the wall or to your partner.
  • Catch the ball and repeat on both sides to work both sides of your core.

Russian twist throws


  • Sit on the floor with your knees bent and feet off the ground.
  • Hold the medicine ball in front of your chest and twist your torso to one side.
  • Touch the ball to the floor beside your hip, then twist to the other side and repeat.

Squat jumps:

  • Hold the medicine ball close to your chest.
  • Perform a squat, and as you stand up explosively, jump while extending your arms upward.
  • We also recommend the hammer chop with a squat.

Plyo push-ups:

  • Place both hands on the medicine ball in a push-up position.
  • Perform a push-up, and at the top of the movement, explosively push off the ball to create airtime.
  • This advanced exercise engages the chest, triceps, abs, and shoulders.

Medicine ball woodchoppers:

  • Hold the medicine ball with both hands and stand with your feet shoulder-width apart.
  • Rotate your torso and bring the ball down diagonally across your body, pivoting on your back foot.

Medicine ball partner drills:

  • Work with a partner to simulate boxing movements by throwing and catching the medicine ball, incorporating hooks, jabs, and uppercuts.

Ready to boost your knockout power?

When incorporating these exercises into a boxing training regimen, focus on explosive movements and proper form. Start with a weight that allows you to maintain good technique, and gradually increase the intensity as your strength and coordination improve. Consult with a coach or trainer to ensure that you’re using medicine ball exercises effectively to enhance your boxing performance.

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