What are the most useful sizes/styles? Is it safe to throw one against a basement foundation wall?[/quote]
I’ve been using a 10-pound ball by Century, it’s about the size of a very big canteloupe, or a pretty small soccer ball (same thing), and stays put wherever it’s dropped. I generally prefer “dead” balls to bouncing ones, since that’s what the exercises I use it require.
Wendler had a nice article at EliteFTS, I think, about a G.P.P. session they call “The Bob Youngs Conditioning Test”: Get outdoors, throw medicine ball, walk or jog to medicine ball, repeat for 10-20 minutes. Use any type of throw you want (I usually repeat cycles of 5 “reps” each of overhead soccer-style, between the legs forwards, between the legs backwards, 1-arm shotput-style, 2-arm side toss, basketball-style chest pass) That workout is a whole new type of fun-pain.
Here’s an old article from Paul Chek, talking about some “basic” med. ball moves:
You could try to build your own “tornado-like ball”, by wrapping your med. ball in the middle of a big towel, like a burrito. Twist the ends like you’re going to rat-tail whip someone, and duct tape the towel near each end of the ball, to keep it centered. Hold both ends while you’re swinging away. If that didn’t make any sense, never mind then, don’t try it. It’s easier to demonstrate, but…that’s a problem with the internet.
This makeshift thingy will work best if A - Your ball’s not too big, B - Your towel’s not old and worn out, and C - You strike a non-abrasive surface (so, put another towel or 2 covering the concrete area you’re going to hit).
This “Exercises You’ve Never Tried” article from earlier this year has 2 great moves, both by Coach Staley (coincidence? I think not) The Ball Smash, and The Supine Twisting Medicine Ball Pike (say that 4 times fast):
No, I think that about covers it.