Functional & Group Training — all lessons
Principles
Overview of functional training principles and conceptsBenefits of functional training for diverse populationsEquipment used in functional trainingFour basic foundations of human movementFundamental movement patterns: push, pull, squat, hingeScience behind functional and constructive trainingDetermining intensity for functional exerciseFunctional Workouts by Equipment
Body weight, bands and pulleysDumbbells and kettlebellsMedicine and stability ballsAgility ladder, hurdles and battle ropesFunctional & Group Program Design
Designing functional and group training programmesManipulating training variablesPeriodisation cycles for functional trainingFunctional workout with medicine and stability balls
Medicine-ball throws for power and stability-ball exercises for trunk control and balance — evidence, technique and sensible programming.
Learning objectives
- Programme medicine-ball throws for upper-body and rotational power
- Use stability balls for trunk control and rehab-friendly work
- Explain instability evidence and its limits
- Design a session combining both tools
Before this lesson
Why this matters
Medicine balls are one of the simplest tools for developing explosive power; stability balls offer accessible trunk and balance work. Used for the right purposes, both add real value.
Medicine balls
Because the ball can be released, there is no need to decelerate — the whole movement can be accelerated, a key principle of ballistic power training [santana2016].
| Throw | Emphasis |
|---|---|
| Overhead slam | Trunk flexion power, conditioning |
| Chest pass | Upper-body push power |
| Rotational side throw | Hip-to-trunk sequencing |
| Scoop toss (backward/forward) | Triple extension, jump power |
Programming: 3–5 sets of 3–6 throws, full recovery (30–90 s), maximal intent, light-to-moderate ball.
Stability balls
Instability reduces force output; the CSEP position stand recommends ground-based free weights for strength and power, while instability tools suit trunk endurance, balance and rehabilitation [behm2010]. Useful exercises: ball rollouts, stir-the-pot, hamstring curls, dead bugs holding the ball.
Common mistakes and misconceptions
Case study
A cricket fast bowler adds rotational throws twice weekly in pre-season, alongside strength work; side-throw distance and bowling speed improve modestly, while back symptoms are monitored with the physiotherapist.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Medicine ball power exercises
strength coaches (search)
You will understand: throws for athletes
Why: Practical demonstration.
Stability ball core progressions
physiotherapy channels (search)
You will understand: core control on the ball
Why: Rehab-friendly progressions.
Knowledge check
Knowledge check · 0/5
1. Why are medicine-ball throws good for power?
2. A suitable medicine-ball weight for power throws is usually…
3. The CSEP position stand suggests stability balls are best for…
4. A rotational med-ball throw should be driven mainly by…
5. Which stability-ball exercise trains anti-extension?
Short-answer & application questions
- Design a 15-min med-ball power block for a tennis player.
- Choose three stability-ball exercises for a client returning from back pain.
- Compare a med-ball chest pass to a bench press for power.
Key takeaways
- Medicine balls can be released, allowing full acceleration — ideal for power training.
- Rotational throws train the hips and trunk to transfer force.
- Stability balls reduce force output; use them for trunk control, balance and low-load work.
- Choose ball weight that allows fast, crisp movement.
Connected topics
Force, rate of force development and the stretch-shortening cycle
anatomyCore and pelvic stability
strength conditioningPlyometrics and explosive power training
References
- Behm DG, Drinkwater EJ, Willardson JM, Cowley PM (2010). The use of instability to train the core musculature (Canadian Society for Exercise Physiology position stand). Applied Physiology, Nutrition, and Metabolism, 35(1):91–108. Position stand check pending
- Markovic G, Mikulic P (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine, 40(10):859–895. Narrative review check pending
- Santana JC (2016). Functional Training. Human Kinetics. Textbook check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.