Being strong and powerful in the gym will help you on the field, but you need to know how to convert gym strength into field strength.

Obviously the core of your training should comprise barbells, dumbells, kettlebells and the like, but for something extra that’s where the medicine ball comes in. Medicine balls are light which lets you use high speed movement in a very specific movement pattern which is ideal for power generation.

Rotational drills can help with change of direction.

Note how the hips are free to move.  If you don’t move your hips you will hurt your back.

Triple extension medicine ball drills

Medicine ball are easy to perform test with; just measure the distance of where the ball lands on your first session and on the last. If it’s a good program the ball will travel greater distance.

If your training for speed make sure you have enough rest and if the speed drops off, stop the exercise. By releasing the ball there is no deceleration, which makes it better for speed. If you hold on to it will improve your deceleration and therefore your agility.