We like to use medicine ball exercises in our dojo for strength work-outs. One of my favourites is the standing abdominal drop featured in the video above (I’m the one on the floor.) This exercise will not give you the six-pack abs you may or may not be looking for. What it will help you do is take a blow to the gut. Allow me to explain.

The standing abdominal drop exercises the inner abdominal wall, the muscles that surround and protect all the important stuff contained in your belly. When the ball is dropped (or thrown down for a more advanced work-out), the person receiving the ball tenses their abs and breathes out in time with the blow. This not only strengthens the inner abdominal wall but also teaches you how to time the action for maximum protection with minimal effort.

To do this exercise, keep your knees bent and your head off the mat. If you’re wearing a belt, be sure to turn the knot over to the side. Centre your belt on your belly and have your partner aim the ball directly at your belt. Start by having your partner drop the ball from not too high. Most importantly, make sure you breathe out when the ball hits. If you don’t you’ll be get a winding effect that can be rather unpleasant. It doesn’t take very long, but your body does need to get used to the new exercise before you push yourself with higher drops or full-on throws.

The ball I’m using in this video weighs 5.5 kg (12 lbs.) but some people will need to start with a 4 kg ball (9 lbs.) or lighter. Be sure to use a ball that is leather bound, or at least bound with something soft. Rubber balls are too solid and will localize the blow too much in one spot. You want the blow to distribute over a wider surface.

In Can-Ryu Jiu-jitsu, we always practice self-defense combinations using light contact (5-10%) on nerve motor and pressure points. This includes blows to the solar plexus. And while a strong, well-aimed blow to the solar plexus will still have an effect even if you do have a strong inner abdominal wall, this exercise definitely helps minimize the effects.

Tags: abdominal drop | medicine ball | motor points