Advertisement It happened again and again and again.
“Aauuugggh.’’
Slam.
“Aauuugggh.’’
Slam.
Why, it was Cal Ripken Jr., baseball’s iron man, getting in a little core workout before calling it a night.
The Baltimore third baseman held the weighted ball at his waist and flung it over his head. Then, with his hands holding the ball at chest level, he pushed it nearly straight in the air.
A medicine ball?
Believe it.
One of the oldest pieces of training equipment also is one of the most versatile.
And it is inexpensive and relatively easy to use, meaning you don’t have to be a Hall of Fame baseball player or a scholarship athlete to have access to a medicine ball.
And you don’t need a private trainer or even a workout partner to realize its full benefits.
You just need a medicine ball, enough room to lie down and twist your body, a sturdy wall (optional), an open area where you can throw the ball (optional) and the willpower associated with wanting to get into or maintain your shape (mandatory).
It worked for those under the care of Hippocrates back in 300 B.C., who tossed animal skins filled with sand to prevent or recover from injuries, and it can work for you today.
“It’s one of the most, I don’t want to say primitive, but basic forms of training,’’ said athletic trainer Mike Gough, who owns Athletic Edge Sports Perfor-mance Conditioning in Lake-wood Ranch, Fla.
“You don’t need a lot to get a good workout at home. A simple tool like that you can do so many things with, it’s amazing.’’
Medicine balls range from 2 pounds to 25 pounds. Prices range from $15 to $60.
Some come with handles. Some come with ropes and can be swung.
They are designed to increase your core strength (abdominals, lower back, spine and hips), build strength in both the upper and lower body and improve flexibility.
They are as helpful to the weekend golfer as the guy who plays in five softball leagues.
Bowlers, tennis players and those who run for exercise will see the benefits of training with a medicine ball.
“You can do a ton of different stuff with one,’’ Gough said.
From lunges to crunches to squats to rotational exercises to explosive throws, like the ones Ripken was performing at the Trop on that night 10 years ago. And that came after he played nine innings and had a pair of hits.
“It’s a staple in every training routine,’’ Gough said. “I can’t think of a workout where I don’t use one.’’
Gough has trained a number of NFL players at his training center.
“It helps the core, which is kind of necessary for everyday life,’’ Gough said. “I think it’s great for people who aren’t as motivated to go to the gym and workout. You can get a great workout at home.’’
Hippocrates kept the ancient Greeks in shape with his early version of the medicine ball. The medicine ball doesn’t weigh very much or cost very much and still has a place in gyms and training centers across the land.
“Very basic,’’ Gough said. “Very effective.’’
