6 Best Medicine Ball Drills For Young Athletes That Build Athleticism

Your child comes home from practice, energized and excited, and the coach mentions the team is starting to use medicine balls for conditioning. Suddenly, you’re scrolling online, wondering if a 6-pound ball is too light or a 10-pounder is too heavy, and what the difference is between a "slam ball" and a "wall ball." Investing in your child’s athletic journey means navigating these small but important equipment decisions to support their growth without cluttering the garage with unused gear.

Why Medicine Balls Build Foundational Strength

You see your child trying to get faster on the soccer field or stronger at the plate. While sport-specific skills are crucial, the real engine behind that progress is foundational, full-body strength. This is where a medicine ball becomes one of the most valuable, versatile, and cost-effective tools you can own.

Unlike isolated weightlifting, medicine ball drills teach the body to work as a single, coordinated unit. Throwing, slamming, or twisting with a weighted ball forces the core, hips, and shoulders to fire together, mimicking the exact explosive movements needed in nearly every sport. It’s not just about building muscle; it’s about building athleticism—the ability to generate and transfer force efficiently from the ground up.

For a young athlete, this is a game-changer. It helps them develop body awareness and control that protects them from injury while dramatically improving their power. Think of it as wiring their nervous system for more powerful serves, quicker cuts, and stronger throws.

Selecting a Yes4All Ball for Youth Athletes

So, you’re ready to buy one, but you’re not trying to build a professional training facility in your basement. You need something that works well, is safe, and won’t break the bank, especially since your child’s interest (and size) can change in a flash. This is where entry-level, versatile options like those from Yes4All shine.

The most common question I get is, "What weight should I buy?" The answer is always: start lighter than you think. The goal is proper form and explosive speed, not just lifting a heavy object. A ball that’s too heavy encourages poor mechanics and can risk injury.

Here’s a simple framework for choosing a starting weight:

• Ages 8-10: A 4-pound or 6-pound ball is perfect. The focus here is purely on learning the movement patterns correctly and safely.
• Ages 11-14: A 6-pound to 10-pound ball is usually appropriate. As they build strength and coordination, they can handle more resistance while maintaining good form.

Remember, the best ball is one they can move fast. If the movement looks slow and labored, the weight is too heavy. It’s far better to master a drill with a 6-pound ball than to struggle through it with a 12-pound one.

TRX Slam Ball for Explosive Overhead Slams

Is your child in a sport that requires explosive, overhead power? Think volleyball players spiking a ball, swimmers pushing off the wall, or basketball players grabbing a high rebound. The Overhead Slam is the drill that builds this exact quality of athleticism, and a slam ball is the specific tool for the job.

Unlike a standard medicine ball that bounces, a slam ball (like the kind TRX makes) has a durable, sand-filled shell designed to absorb impact and hit the ground with a dead thud. This is critical for safety and effectiveness. It allows your athlete to go all-out, channeling their full force into the ground without worrying about a dangerous rebound hitting them in the face.

The movement is simple but powerful: lift the ball overhead, rising onto the toes, and then use the entire body—lats, core, and hips—to slam it down to the ground. It’s a fantastic way to develop total-body power and safely let out some intensity after a long day of school.

Dynamax Wall Ball for Rotational Power Throws

If your child plays a sport that involves swinging or throwing—like baseball, softball, tennis, lacrosse, or golf—then developing rotational power is non-negotiable. This is the ability to generate force through the hips and torso. The Rotational Power Throw is a cornerstone drill for this, and a soft-shelled "wall ball" is the ideal piece of equipment.

Brands like Dynamax specialize in these larger, more forgiving balls. They are designed to be thrown against a solid wall (like a concrete or brick exterior) and caught without bruising hands or damaging the ball. Their construction allows an athlete to focus on the explosive twisting motion, mimicking the rotation of a swing or throw.

For this drill, the athlete stands sideways to a wall, twists away, and then explosively rotates their hips and torso to throw the ball against the wall. Catching it on the rebound and smoothly transitioning into the next rep builds the exact core stiffness and power transfer that makes for a great hitter or thrower.

AmazonBasics Med Ball for Partner Chest Passes

Some of the best drills don’t just build muscle; they build communication and reaction time. The Partner Chest Pass is a classic for a reason. It’s fantastic for developing upper-body pushing power, quick hands, and the timing needed to work with a teammate.

This drill is perfect for siblings or for you to do with your child. You stand facing each other a few feet apart and pass the ball back and forth from the chest, just like a basketball chest pass. The key is to make it quick and powerful, absorbing the force of the catch and immediately exploding into the next throw. It’s a great fit for basketball, football, and even soccer players working on throw-in strength.

For this, a standard, grippy medicine ball is all you need. An affordable and reliable option, like the AmazonBasics ball, works perfectly. Its textured surface makes it easy to handle, ensuring the focus stays on the power of the pass, not fumbling the ball.

Rogue Medicine Ball for Full-Body Squat Tosses

When you want a single drill that builds lower body strength, explosive power, and conditioning all at once, the Squat Toss (often called a "Wall Ball" in workout settings) is king. It teaches an athlete to generate power from their legs and transfer it up through their body, a fundamental skill for jumping, shooting, and blocking.

The athlete holds the ball at chest level, performs a deep squat, and then explodes upward, using the momentum from their legs to toss the ball up to a target on a wall or simply straight up in the air. This full-body movement is a staple for athletes in basketball, volleyball, and football.

Because this drill involves high repetitions and the ball is repeatedly caught, durability is key. This is where investing in a high-quality, well-stitched ball from a brand like Rogue pays off. It’s built to withstand thousands of reps without losing its shape, making it a smart purchase for a serious athlete who will be using it for years.

Titan Fitness Ball for Lunge with Twist Control

Power is great, but without control, it’s wasted. The Lunge with a Twist is a drill that’s less about explosive force and more about building stability, balance, and core control while the body is in motion. This is crucial for athletes in sports that require rapid changes of direction, like soccer, hockey, and lacrosse.

Holding a medicine ball at their chest, the athlete steps into a lunge and then slowly twists their torso over their front leg. The weight of the ball tries to pull them off-balance, forcing their core and hip muscles to work overtime to stay stable. This teaches the body to remain strong and aligned through movement, which is essential for both performance and injury prevention.

A standard medicine ball from a brand like Titan Fitness is a great choice here. It offers a solid balance of quality and affordability. Since the drill is about controlled movement rather than high-impact throwing, you don’t need a specialized slam or wall ball, just a reliable tool to provide resistance.

Valeo Med Ball for Core-Building Sit-Up Throws

A strong core is the center of all athletic movement. While planks and crunches are good, the Sit-Up Throw adds a dynamic, powerful element that directly translates to the field or court. This drill builds the abdominal strength needed to stabilize the spine during explosive actions.

This can be done with a partner or against a wall. The athlete lies in a sit-up position and, as they come up, they throw the medicine ball forward. If working with a partner, their partner catches it and passes it back as they lower themselves down. This movement strengthens the abs, hip flexors, and chest in a coordinated, athletic way.

A smaller, easy-to-grip ball, like those made by Valeo, is perfect for this exercise. The focus isn’t on extreme weight, but on the speed and power of the sit-up and throw. A manageable ball ensures the core is doing the work, not the arms, making it a highly effective tool for building that foundational pillar of strength.

Ultimately, the medicine ball itself is just a tool; the true value lies in the movement and the consistency your child puts in. Starting with the right drill and a properly weighted ball builds a foundation of strength and confidence that will serve them in any sport they choose to pursue. Your smart, simple investment today is really an investment in their long-term athletic development.