Get stronger for basketball with the Med Ball 200.

If you’re looking for a simple workout to get stronger for basketball, here’s a fantastic one.

It’s called the Med Ball 200 and the workout was featured in an issue of Men’s Health.

The reason the circuit is loved by many basketball players is it doesn’t require super-heavy weights or explosive movements. 

It uses a light medicine ball. And instead of powerlifting the heaviest weight like you're Arnold Schwarzenegger prepping to fight predators, it gets you to lift the (relatively) light ball a lot of times to work your conditioning for basketball.

Some of the movements done in the circuit are woodchoppers, halos, squat-to-press, and Russian twists for 20 reps.

Additionally, it's a staple for the UNC men’s basketball team because it’s a full-body workout that focuses on stamina, mobility and core strength.

Here are some benefits of the workout:

• It reduces the chances of injury because of the light weight.
• It’s a great warmup for on-court and off-court work.
• It can improve mobility while strengthening muscles.

So here’s the Med Ball 200 workout (via Men’s Health):

You have to do 20 reps of each exercise and do 1-2 sets. 

Additionally, you will need to select a weight that is not too heavy and not too light. Pick one that’s just right, like Goldilocks and her bowl of soup.

You should pick a weight that will allow you to do the number of sets you want.

1. Big Circles – Rotate the medicine ball around your head. 10 reps to the left and 10 reps to the right.
2. Woodchopper – Similar to the kettlebell swing, where you start with the medicine ball in between your legs and then swing it up above your head and back down to the starting position.
3. Standing Russian Twist – Hold the ball at chest level, slightly bend your knees, and slowly rotate your body to the right. Then to the left. That’s two reps.
4. Squat-to-Press – Hold the medicine ball at chest level. Squat down and as you stand back up, press the ball above your head. Reset and repeat.
5. Medicine Ball Sit-Up – Lay down on the ground and hold the medicine ball at chest level and do a sit-up. That’s one rep.
6. Rocky Solo – Sit with your legs straight in front of you and place the medicine ball on your left side. Now, pick it up, rotate your torso, and move it to the other side. Repeat the movement as you move the medicine ball back to the left side. Each rotation is one rep.
7. Toe Touch – Lay down and raise your legs up. Extend your arms above your head. Grab your medicine ball and lift it to your toes.
8. 45-Degree Twist – Sit on the ground. Lift your legs and slightly bend your knees. Hold the medicine ball to your left. Now, lift it and rotate your body to move it to the other side. That’s one rep.
9. Suitcase Crunch – Lay down and extend your arms above your head and grab the medicine ball. Do an ab crunch. But as you do it, lift your right knee up and lift the medicine ball to your shin. Reset. Now, do it with the left knee. Each crunch is one rep.
10. Diagonal Crunch – Lay down and spread your legs to slightly more than shoulder width. Again, extend your arms above your head. Twist your body to the right. Now, lift the ball and do a sit-up. Reset. Twist your body to left and do a sit-up. Each sit-up is one rep.