Medicine Ball Exercises
Qigong Ball, Taijiquan Ball, Exercise Balls, Qigong Sphere

Research by
Michael P. Garofalo

June 1, 2007

(Note: This webpage will be completed by June 2009.)

Bibliography, Links, Resources
Medicine Ball Exercises
Qigong and Taijiquan Ball, Exercise Balls

Advanced Medicine Ball Training. By Vern Gambetta.

Awaken Your Body, Balance Your Mind: Perfect Health Using the Chi Ball Method. By Monica Linford and Jennai Cox. Harper Collins, 2000. 240 pages. ISBN: 0722539932.

Complete Guide to Medicine Ball Training. By Vern Gambetta and Steve Odgers. Gambetta Sports Training Systems, 1991.
60 pages. ISBN: 1879627019.

Core Body Medicine Ball Exercises. ACE.

Dynamic Medicine Ball Training Course Manual, 4 Instructional VHS.

The Essence of Medicine Ball Training Companion Guide. By Juan Carlos Santana. Text in the companion guide expands on the content in the Medicine Ball Training video. Photos show form and applications. 2003, 210 pages. There are instructional media for this book title in VHS and DVD formats.

For a Good Workout, Try the Medicine Ball

Four Medicine Ball Moves

The Great Balance and Stability Handbook. By Andre Noel Potvin and Chad Benson. Productive Fitness Products, Inc., 2003. 64 pages. ISBN: 0973126205.

The Great Medicine Ball Handbook: The Quick Reference Guide to Medicine Ball Exercises. By Michael Jespersen and Andre Noel Potvin. Productive Fitness Pub., 2001. 64 pages. ISBN: 0969677391.

Greek-Roman Ball Games Episkyros and Harpastum

The Gym Ball Store

Heavy Medicine Balls: How and Why to Use Them

Hoover Ball

Hoover Ball - History

Hoover Ball - Wikipedia

How to Make a $5.00 Medicine Ball

Ideas for Using Medicine Balls. MF Athletic Company. 18 exercises.

Internal Power Training with Bare-Hand, Staff and Equipment (Ball). Performance and instruction by Shifu Jiang Jian-ye. Instructional videotape, 90 minutes, color. Traditional Chen Village. Capital District Tai Chi and Kung Fu Association of New York. Albany, New York, CDTKA, 2002. MGC.

Kilograms to Pounds Conversion Calcuclator

Manufacturers of Medicine Balls, Exercise Balls, and Weighted Balls:
Amazon - Medicine Balls, Bell Fitness, Danskin, GoFit, Everlast, Ironman, TKO, Valeo, Xerball.

Medicine Ball Books and Videos. By Power Systems.

Medicine Ball Depot at Karate Depot

Medicine Ball For All - Training Handbook. By Patrick Mediate and Avery Faigenbaum. Coaches Choice Books, 2004. 110 pages. ISBN: 1585189006.

Medicine Ball Exercises

Medicine Ball Exercises. From "Plyometic Exercises with the Medicine Ball," by Dr. Donald Chu.

Medicine Ball Training: A Complete Book of Medicine Ball Exercises for Coaches of All Sports. By Z. Tenke and A. Higgins. Sports Books Publishers, 1994. 82 pages. ISBN: 0920905404.

Medicine Ball Training: Exercise Equipment for All. By Joe Downie.

Medicine Ball Training, Part 1

The Medicine Ball Workout. By FittLinxx.

Medicine Ball Workout. By Paul Chek. Learn explosive workouts with proven training techniques to improve strength, power, and quickness. Complete with warm-up, workout, and cool down. 1996, 38 minutes, VHS.

"New Glory for the Medicine Ball: Thuds of Presidential Exercise Have Their Reverberations in New York." By John Chamberlain. New York Times, April 7, 1929, Sunday, Section: Special Features, Page XX2, 1476 words.

Not All Medicine Balls are the Same: Live Medicine Balls will Change Your Power Training Forever. AOK Health.

Plyoball - The World's Best Medicine Ball

Plyometric Exercises with the Medicine Ball. By Donald A. Chu. Bittersweet Publishing Co., 2nd Revised Edition, 2004. 200 pages. ISBN: 0931255090. MGC.

Pounds to Kilograms Conversion Calculator

Qigong Ball Routines

Silk Reeling with Ball. By Jiang Jian-ye. VHS and DVD instructional media, 120 minutes. An interesting 15-movement form that includes movements from T'ai Chi, Xingyi and Bagua which was created by Jiang to improve silk reeling skills, improve balance, coordination and joint mobility. The movements can be done individually as well as in the form. There is a demonstration of the entire form, warm-ups, and step-by-step teaching. There are 4 or more repetitions for each form at slow and medium speeds. There are front, back and side views. There are reviews of segments. Concludes with demonstrations of the entire form front and back."

Strength Ball Training. By Lorne Goldenberg and Peter Twist. Human Kinetics Publishers, 2006. Paperback book and DVD. 285 pages. ISBN: 0736066977. MGC.

Tai Chi Ball. Instruction by Chen Qing Zhou. Instructional DVD, 60 minutes. Mandarin with English subtitles. "A whole series of exercises with the Chen version of the Tai Chi ball which is generally associated with the Yang Family branch. One unique aspect is that Master Chen Qing Zhou uses the ball almost as a massage device keeping it tight against his torso and rolling it along the front there. Tossing the ball, turning it, many types of movements which are also shown without the ball directly as self massage moves." MGC.

Tai Chi Ball. Wushu Scholar Magazine. Master Cai Xing Sheng, Wudang Taoist, uses a basketball painted with the tai chi diagram, showing how he can move his free arm and body without disrupting the smooth flow of the ball-carrying hand.

Tai Chi Ball: For Beginners and Seniors. By Jiang Jian-ye. VHS or DVD instructional media, 122 minutes. "These introductory exercises are performed with a ball to improve balance, coordination and internal energy. This system was popular in Beijing in the 1920s and 1930s. There is a demonstration of the entire form, which has flavor from Chen, Yang and Wu/Hao styles. There are step-by-step instructions with front and rear views and a breakdown of movements with close-ups. Each movement is repeated two to three times and there are periodic reviews of segments. At the end, there are demonstrations, front and back."

Taji Ball Qigong Course. By Dr. Yang, Jwing-Ming. Courses 1 and 2. YMAA Publication Center, 2006. 180 minutes. 1 DVD, NTSC. Directed by Yang Jwing-Ming and David Silver. ASIN:B000EHT3DY. MGC.

"Deepen Your Tai Chi Training with Taiji Ball Qigong. Taiji Ball training is common practice in both external and internal martial arts in China. It can strengthen the torso, condition the muscles, and increase physical power by using the mind to lead the Qi. In Taijiquan (Tai Chi Chuan), Taiji Ball Qigong training was once a major training tool to enhance Pushing Hands ability. However, due to its secrecy, fewer and fewer people have learned it. Today the art of Taiji Ball training is almost unknown. In Course 1, Dr. Yang, Jwing-Ming teaches fundamental Taiji Ball breathing techniques, and 16 basic patterns of stationary and moving Taiji Ball Circling, both Vertical and Horizontal. Breathing patterns demonstrated: Wuji breathing Yongquan breathing Laogong breathing Four Gates breathing Taiji Grand Circulation breathing Course 2 focuses on 16 basic patterns of stationary and moving Taiji Ball Rotating, both Vertical and Horizontal. Dr. Yang offers detailed instruction as students demonstrate in the classroom, accompanied by an easy-to-follow demonstration of each pattern shown in a lush outdoor setting, with beautiful classical Chinese music. Regular Qigong practice accelerates the health benefits of Taiji. You'll enjoy reduced stress, a stronger immune system, and a deeper awareness of breath and body coordination. This authoritative guide can be used with any style of Taijiquan, and it is a great way for anyone to energize the body, raise the spirit, and deepen your understanding of Qigong and Taiji. DVD features: Over 100 Chapter Markers . Narration: English and French. Multi-Language Menus and Subtitles: English, French, Spanish, Portuguese, Polish. Over 1 hour of additional DVD-only content. Hidden DVD-Outtakes bloopers Segment. Interactive YMAA Product catalog with Previews of All Other YMAA Video Titles."

Taji Ball Qigong Course. By Dr. Yang, Jwing-Ming. Courses 3 and 4. YMAA Publication Center, 2007. 200 minutes. 1 DVD, NTSC. ASIN:B000NVRONM. Featuring: Dr. Yang Jwing-Ming, Ramel Rones, Aaron Damus, Kathy Yang, Ben Warner and Richard Krupp. Directed by David Silver. MGC. "Deepen Your Taiji with Taiji Ball Qigong. Taiji Ball training can strengthen the torso, condition the muscles, and teach the practitioner to use the mind to lead the Qi. In Taijiquan, Taiji Ball training was once a major training tool to enhance Pushing Hands ability, but it is rarely taught in modern times. This multi-language DVD by Dr. Yang, Jwing-Ming contains two complete video courses, and builds upon the foundation taught in the Taiji Ball Qigong Courses 1 & 2 DVD. Dr. Yang offers you detailed instruction as you follow along with a YMAA class lesson. In Course 3, Dr Yang teaches 16 patterns of Taiji Ball Wrap-Coiling, both Vertical and Horizontal. Course 4 focuses on solo and partner applications, which help to develop coiling and neutralizing taiji skills. You will learn several Self-practice exercises: Flying Dragon Plays with the Ball. Taiji Ball Along the Edge. and 2-person Taiji Ball partner drills. DVD SPECIAL FEATURES: Over 100 Scene Selections. Narration: English. Multi-Language Menus and Subtitles: English, French, Spanish, Portuguese, Polish. Interactive YMAA Product catalog with Previews of All Other YMAA Video Titles."

Taijiquan Ball Routines

Take Your Medicine: Learn How to Use Medicine Balls to Develop Arm and Upper Body Speed, Strength and Balance. By Curtis Schultz.

Ultimate Medicine Ball Game

Taijiquan or Qigong Ball Routines

Taiji Sphere in 18 Postures
Tai Chi Ball. Instruction by Master Chen Qing Zhou.
Instructional DVD, 60 minutes. Mandarin with English subtitles.
Master Chen uses a 13Kg (28.6 Pound) Ball

1. Draw Up the Sphere

2. Na Zha Explores the Sea (Left Side)

3. Na Zha Explores the Sea (Right Side)

4. Cover the Moon (Left Side)

5. Cover the Moon (Right Side)

6. Tyrant Raises the Censer

7. Wei Tuo Offers the Rod

8. Lion Rolls the Ball

9. Lure the Spider Into the Cave

10. Support a Thousand Pounds (Left Side)

11. Pearl Returns to Its Nest

12. Wei Tuo Offers the Rod

13. Lion Rolls the Ball

14. Lure the Spider Into the Cave

15. Support a Thousand Pounds (Right Side)

16. Pearl Returns to Its Nest

17. Fiery Spider Tempts the Dragon

18. Closing

Quotations

Information, Observations, Facts, and Commentary About Medicine Balls

"They [medicine balls] now come in a vast array of colors and are made with rubber surfaces making them easier to grip. They also come in weights ranging from one to fifty pounds so you can vary resistance to suit your needs. Because they bounce and can be tossed around, they are great for working you with random movements instead of the fixed ones that come with barbell, dumbbell and machine workouts. There is virtually no other equipment in the gym or at home that can provide the versatility of the medicine ball.

Some good reasons to make the medicine ball part of your workout routine are:

You can add variety to your routine because of the limitless kinds of exercises you can do with them. You can toss them, bounce them, roll them, and do many traditional free weight exercises with them. With all the variety they provide, it is hard to get bored with their use and people of all fitness levels from beginner to athlete can use them.

Using the medicine ball is a good tool for meeting people because there are loads of exercises you can do with the ball that work great with two or more people. You can toss the ball to each other, roll it to each other, bounce it back and forth, and hand it off to each other. You can even work in small groups using the ball, making room to be even more creative with it.

A lot of medicine ball exercises are great for working your core or midsection muscles, which are involved when you toss, roll, bounce or catch it. There is also a lot of movement involved when using the ball like side to side movement or front to back movement to catch it. Standing and twisting side to side while holding the ball is great for your midsection as well.

If you are looking to improve your performance in a particular sport or activity, the medicine ball can help there too. Tossing and bouncing it back and forth with a partner helps improve eye-hand coordination. Tossing the ball also improves strength for things like golf and tennis swings, throwing a baseball or football, and swimming strokes. Rolling it will help improve strength for your bowling game or underhand softball pitching.

Using the medicine ball is a great way to add a little something different to your usual exercise routine. You can do things with it that you most likely could not do with the traditional equipment you've been using, and at times, using the medicine ball can be downright playful and fun to work with, reminding you of when you were a kid tossing and rolling the ball around in the park with your friends thus making you feel young again."
- For a Good Workout, Try the Medicine Ball

"The weight of the medicine ball requires coordinated movement of the whole body in order to propel the ball any significant distance or to catch it. Muscle groups sequence in a natural way, so that strengthening is integrated and available for powerful and dynamic activity. A person can relatively easily learn to throw the medicine ball from both sides of the body. Bilaterally-balanced movement is rare in commonly-played ball or racquet sports. This kind of movement promotes balanced physical development and benefits brain health.

A healing sport has these qualities:

    * Mind at peace, grasping nothing.
    * Body in free flow, creatively expressing.
    * Goals providing energizing polarities
    * Oneness in playing together
    * Passion for the joy of it."
-   Ultimate Medicine Ball Game

"Today's medicine balls are available in a variety of shapes, sizes, materials, colors and weights and their new versatility enhances the effectiveness of any athletic training program. Incorporating medicine ball work into your regular exercise routine will increase:

. Strength; Power - total force exerted, energy, capacity
. Speed - quickness, distance covered in measured amount of time
. Agility; Fluidity - gracefulness, dexterity, athleticism
. Balance; Coordination - symmetry, poise; ability to combine moves
. Endurance - sustained movement over time
. Flexibility - move through joint range of motion (limberness, bend, stretch, twist)
. Functionality - appropriateness of exercise to improving quality of life and daily living
. Fun - the real reason we exercise

Medicine ball training is categorized as functional training, which means it integrates multiple muscles or muscle groups to complete a movement and mimics everyday muscle use. Because the body is a complicated and integrated system of muscles, nerves, pathways, bones, joints, and other connective tissues that work together to create movement, training it as such can be much more beneficial than isolating muscle groups. An added plus is that you must engage the core muscles to stabilize the torso and prevent back injuries, making this training a perfect workout for the back, abdomen and hips."
- The Medicine Ball Workout. By FittLinxx.

"Hoover-ball was played by teams of 2-4 players with a six-pound medicine ball over a net eight feet high on a court similar to one used for tennis. The game was scored exactly like tennis, and played in similar fashion. The server throws the ball. The opponent must catch it on the fly and immediately return it, attempting to put it where it cannot be reached and returned. The side that misses the ball or throws it out of bounds loses the point.

"It is a distinctly strenuous affair, best understood as exactly like tennis except that the net is eight feet high, there are no rackets and the ball is a hefty medicine ball weighing six pounds." - The New York Times

"Stopping a six-pound ball with steam back of it, returning it with similar steam, is not pink-tea stuff," DuPuy wrote. "Dr. Boone estimates that as much beneficial exercise is obtained from half an hour of it (Hoover-ball) as from three times as much tennis or six times as much golf."

The sport originated in 1928, when shortly after his election President Hoover took a goodwill trip to South America. While aboard the battleship Utah on his return, he watched a game of "bull-in-the-ring," a medicine ball game that was popular on naval ships. A soft nine-pound medicine ball was thrown from one to another of the players standing in a circle as the "bull" in the center tried to intercept it. During the trip, the president-elect played and enjoyed the game, which was the inspiration for Hoover-ball."
- Hoover Ball

"Hoover-ball is a combination of tennis, volleyball and medicine ball. White House physician Admiral Joel T. Boone invented the game to keep President Hoover physically fit.

"It required less skill than tennis, was faster and more vigorous, and therefore gave more exercise in a short time," Hoover wrote in his Memoirs.

"It is more strenuous than either boxing, wrestling or football," wrote Will Irwin, a friend of Hoover's, in a 1931 article "The President Watches His Waistline" in Physical Culture magazine. "It has the virtue of getting at nearly every muscle in the body."

The sport was without a name until New York Times Magazine reporter William Atherton DuPuy christened the game "Hoover-ball" for his 1931 article "At the White House at 7 a.m."
- History of Hoover Ball

Cloud Hands Website

Michael P. Garofalo's E-mail

Valley Spirit T'ai Chi Ch'uan Club

Red Bluff, Tehama County, North Sacramento Valley, Northern Central California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Willows, Corning,
Rancho Tehama, Los Molinos, Tehama, Proberta, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA, California.

Valley Spirit T'ai Chi Ch'uan Journal

Qigong: Links and Bibliography

Cloud Hands: T'ai Chi Ch'uan and Chi Kung Website

Chen Style Taijiquan and Qigong

Biography of Michael P. Garofalo

Green Way Research

Valley Spirit Taijiquan, Red Bluff, California

Disclaimer

Fitness and Well Being

Detailed Index to the Cloud Hands Website

First published on the Internet on June 1, 2007.