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Medicine Ball HotSpots™ Starting at $39.95
HotSpots™ Medicine Ball exercise floor spots are designed to introduce your students to
foundation-building core exercises by using a piece of equipment known as a medicine ball.
When practiced regularly, these exercises will ultimately provide your students with a healthy and
strong core. By definition, core muscles are essentially the muscles located within the trunk of the
body. The principal behind medicine ball exercise is that the medicine ball gives momentum to a
core exercise. Core muscles are activated by the effort required to get the medicine ball moving
in one direction as well as the effort required to stop then reverse the momentum of the medicine
ball to the opposite direction. When conditioning these core muscles using the medicine ball a
number of these muscles are activated voluntarily while others will be controlled involuntarily by the
brains higher functions. Unlike some of the more well-known core muscles such as the
abdominals, many of these other core muscles are located well below the surface of the skin.
When body-building with weights for example, the results can be visibly measured by the growth of
muscle tissue. The effects of core conditioning with a medicine ball are more subtle and can be
measured by a sense of strength, balance and control within the body’s core. Congratulations on
your decision to include medicine ball training in your physical fitness program! A strong healthy
core is the cornerstone on which to build a physically fit lifestyle.
Keep your whole class moving, learning, and building strength at each stop of this fun, action-
packed circuit. Great for developing strength, flexibility, social skills, and more. Sets include 12
unique spots, each one detailing a specific exercise, covering a full range of upper- and lower-
body exercises, plus an activity instruction sheet. Heavy-duty thermoplastic spots measure 8-1/2"
dia.
Safety Precautions
1. Choose a medicine ball of appropriate weight for your age and ability. Generally, try
beginning with a 5-10 lb. ball.
2. Exercise duration should never exceed 60 seconds without rest.
3. If pain or cramping is experienced while performing any of these exercises, stop and relax
before attempting further repetitions.
Exercise Guidelines and Tips
1. The medicine ball provides the resistance necessary for performing these exercises.
Holding the ball closer to the body reduces the resistance, while positioning the ball further away
increases the resistance.
2. The positions these exercises place your body in activates your core muscles. You may be
unaware when some of these muscles are being activated. Begin practicing these exercises
cautiously until you feel comfortable with them.
3. Some of these exercises require the medicine ball be moved slowly while others require
the ball to be moved more rapidly to get the full effect of the exercise. Care should always be
taken to follow proper form and function of each exercise. When proper form can no longer be
achieved during an exercise, it means that it is time for your body to take a rest.
4. Try practicing each exercise for 15-20 seconds in the beginning. Work your way up to a
goal of 60 seconds per exercise every other day.
HotSpots™ Medicine Ball exercise floor spots are designed to introduce your students to
foundation-building core exercises by using a piece of equipment known as a medicine ball.
When practiced regularly, these exercises will ultimately provide your students with a healthy and
strong core. By definition, core muscles are essentially the muscles located within the trunk of the
body. The principal behind medicine ball exercise is that the medicine ball gives momentum to a
core exercise. Core muscles are activated by the effort required to get the medicine ball moving
in one direction as well as the effort required to stop then reverse the momentum of the medicine
ball to the opposite direction. When conditioning these core muscles using the medicine ball a
number of these muscles are activated voluntarily while others will be controlled involuntarily by the
brains higher functions. Unlike some of the more well-known core muscles such as the
abdominals, many of these other core muscles are located well below the surface of the skin.
When body-building with weights for example, the results can be visibly measured by the growth of
muscle tissue. The effects of core conditioning with a medicine ball are more subtle and can be
measured by a sense of strength, balance and control within the body’s core. Congratulations on
your decision to include medicine ball training in your physical fitness program! A strong healthy
core is the cornerstone on which to build a physically fit lifestyle.
Keep your whole class moving, learning, and building strength at each stop of this fun, action-
packed circuit. Great for developing strength, flexibility, social skills, and more. Sets include 12
unique spots, each one detailing a specific exercise, covering a full range of upper- and lower-
body exercises, plus an activity instruction sheet. Heavy-duty thermoplastic spots measure 8-1/2"
dia.
Safety Precautions
1. Choose a medicine ball of appropriate weight for your age and ability. Generally, try
beginning with a 5-10 lb. ball.
2. Exercise duration should never exceed 60 seconds without rest.
3. If pain or cramping is experienced while performing any of these exercises, stop and relax
before attempting further repetitions.
Exercise Guidelines and Tips
1. The medicine ball provides the resistance necessary for performing these exercises.
Holding the ball closer to the body reduces the resistance, while positioning the ball further away
increases the resistance.
2. The positions these exercises place your body in activates your core muscles. You may be
unaware when some of these muscles are being activated. Begin practicing these exercises
cautiously until you feel comfortable with them.
3. Some of these exercises require the medicine ball be moved slowly while others require
the ball to be moved more rapidly to get the full effect of the exercise. Care should always be
taken to follow proper form and function of each exercise. When proper form can no longer be
achieved during an exercise, it means that it is time for your body to take a rest.
4. Try practicing each exercise for 15-20 seconds in the beginning. Work your way up to a
goal of 60 seconds per exercise every other day.
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