Medicine Balls Youth Fitness Part 1

Boy with Dynamax BallWelcome to the wonderful of Medicine Ball Training for kids, Part 1 of many! It’s one of my favourite tools to use with kids of all ages. I initially started out, like most others I presume, using a typical hard rubber medicine ball that one finds in most gyms and schools. It was a case of doing the best I could with what I had. As opposed to throwing the ball at high velocity it was being used more as a weighted object than a true medicine ball.

My discovery of the Dynamax Medicine Ball changed my med ball programming dramatically in ways I never thought possible. Not only can it be a lot of fun, which it needs to be with kids, it can equally be a great workout too.

I’m going to take you on a journey over the next several posts as I share my experiences of using Dynamax Medicine Balls with kids and young athletes.

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If you’re not familiar with Dynamax Medicine Balls you’re in for a real treat. My first exposure to the Dynamax Medicine Ball occurred several years ago when I was invited down to Dynamax Headquarters in Austin, Texas to participate in a special workshop/focus group. I had the pleasure of meeting some outstanding coaches and trainers from across the US. I later found out I was the only Canadian invited to attend. Seeing as we were in the middle of winter here in Ontario at the time, I readily accepted Dynamax’s invitation. Well, actually, that’s not true. I would’ve attended even it were the  in middle of summer.

In addition to Dynamax’s top notch Educators including Jeremy Shore, I had the opportunity to work with and learn along side great people such as BJ Gaddour, Jen Widerstrom, David Jack, Nick Tumminello and Dave Schmitz.

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But first a little history. According to Dynamax’s web site “Coaches Bruce Evans and Jim Cawley were searching for the perfect tool for high velocity, partner-based medicine ball training. They wanted a ball that was durable enough to withstand the high impact of training but soft enough to not injure the hands of the training partner. Not only did they design the perfect medicine ball, the balls are made in America using 70% post consumer materials.” Hence the Dynamax Medicine ball was born.

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As the majority of my work is with kids and youth athletes, I have adopted and added to the library of formal exercises Dynamax prescribes in their exercise library. Working with kids needs to be less formal than that of adults and more game like to appeal to their sense of fun and maintain their interest and engagement.

I will say and it’s important to note, the safety of your clients, whether they be kids or adults, must always come first. My number one priority is to give my clients, whether they be individuals or sport teams, activities and exercises that have a high benefit coupled with low risk. I have to admit when compared to a lot of other tools on the market, this is relatively easy to achieve using Dynamax Medicine Balls.


Another caution is to not attempt any of the Dynamax exercises or activities with a hard rubber weighted ball that is simply labeled “medicine ball.” The medicine balls you’re using must be able to absorb impact on contact with your training partner, wall or other object. The Dynamax Medicine Ball is designed specifically for these purposes and you’re putting you and your client at risk of injury if you do so otherwise.

Let me end this post with a simple warm-up my daughter Julia and I did using a 4 lb Dynamax Medicine Ball. Be forewarned that once you start using Dynamax Med Balls with your kids and young athletes they’ll not want to stop because they’ll be having so much fun and receiving great benefits too.

Stay tuned, there’s much more to come on Dynamax Medicine Balls Training for kids.

I welcome any comments or questions you may have. Please use the Reply box below.

Thank you.

David Kittner
Youth Fitness Guy


  1. Hey David,

    Great article again. I was actually in the midst of finding more exercises for medicine (hard ones) balls for my clients too.

    I was finding many can’t be performed because of the high velocity nature of the exercise and hard surface of most balls.

    Time to get me some ‘soft balls’. Thx David. Good explanations

    • YouthFitnessGuy

      March 31, 2015 at 5:39 pm

      Thanks for your comment Rob. Using a medicine ball such as Dynamax will take your med ball training to a whole new level, indoors or out. Next time I’m down your way we’ll get out and throw one around. You’re going to love it. Keep up the great work with Trainers on Site. I look forward to seeing you soon.

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