To develop upper body strength.


Each athlete will need a medicine ball. They will begin on the ground on their stomach with the ball to their side.

Medicine Ball Pushup Drill: Athletes performing pushups on medicine balls.


  1. The athletes will begin by getting into push up position with their left hand on the ball and their right hand on they ground and performing 5 pushups.
  2. They will with then move the medicine ball under their right hand and their left hand on the ground and performing 5 more pushups.
  3. Next, they will move the medicine ball to the center and perform 5 more pushups with both hands on it.

Coaching Tips:

  • The medicine ball will be constantly moving throughout this exercise, forcing the athletes to lock up their core to increase stability.
  • By developing our strength on an unstable surface like the medicine ball, we improve our ability to maintain strong, stable positions as well as reducing the risk of injury.

Tips for Younger Athletes:

  • Emphasize the importance of maintaining proper form throughout the pushups. This includes keeping a straight line from head to toe and not letting the hips sag.
  • Instruct them to focus on slow, controlled movements rather than speed. This helps in building strength and stability more effectively.
  • Encourage them to engage their core throughout the exercise. A strong core is essential for stability, especially when working with an unstable surface like a medicine ball.

Tips for Older Athletes:

  • Challenge them to increase the number of pushups as they get more comfortable with the drill. This progressive overload will aid in continuous strength development.
  • Introduce variations of pushups, like diamond pushups or wide-arm pushups, with the medicine ball to target different muscle groups.
  • Focus on explosive power when pushing up from the medicine ball. This helps in developing fast-twitch muscle fibers, which are crucial for quick, powerful movements in track and field.