The medicine ball is an
older product that has made its way back into favor recently.
With new technology the ball has become more versatile for use by
health professionals. Unfortunately, for those that are under a
tight budget, medicine balls can range in price from $20 to $60
depending on the size and quality of the ball.
The quality of the ball
that you want is going to depend on your intended use. Medicine
balls are excellent for improving dynamic flexibility. The
weight of the ball can help improve the functional range over which
force must be resisted and applied. Medicine balls are also a
great tool for learning to throw. Because of the weight of the ball,
there is a need to properly shift weight from the rear leg to the
front. This pattern is similar to swinging activities also.
Due to the impact on the ball, throwing exercises will require a more
durable ball then lifting exercises.
I did some research on the internet and found
3
methods of creating medicine balls that I decided to try out.
You'll need to have some patience since both the SandBall and
WaterBall
methods require a good 1/2 hour or so to fill up and the SLAMMER
SandBall is a good 2 1/2 hours. The steps for
creating them are listed below:
The "waterball"
method:
I found this method of making a medicine ball
inexpensive and satisfactory for non-throwing exercises.
Basically, you'll want to get a standard playground ball and a air
pump with a ball needle. I found both the ball and the pump at
Walmart for under $3.50 each. It is important to make sure that
the pump is able to be submerged in water.
Step 1: Put
the needle tip in the ball to let all the air out.
Step 2: Put the needle tip on the pump (while it's in the
ball)
Step 3: Submerge the pump in a wide sink or large bucket
so that you can pump water rather than air.
Step 4: Start pumping! It takes a while to squeeze
all that water through that little needle tip... but it does work.
(Although I didn't try it, I was told to mix a teaspoon of chlorine
bleach in with the water to prevent it from getting stale.)
Step 5: Although you probably thought you did a good job
of squeezing the air out of the ball first, you probably still have
quite a bit of air in it. Remove the needle tip from the pump
side and let some more air escape from the ball. Once the water
starts coming out, put the tip back on the pump and fill it up the
rest of the way.
That's it. The 8"
playground ball that I have pictured below ended up weighing 12 pounds
when I was done. It cost me about $3.45 for the ball and about
$3.50 for the pump. $7.00 is not bad compared to the $50 one
that I was looking at purchasing. We'll see how long it lasts
before the needle seal breaks.
The "SandBall"
method:
This method requires a few
more tools, but the finished product feels a lot more authentic and
doesn't make your stomach gurgle from all the water sloshing around in
the previous method. You will need a basketball (good or bad
one, doesn't matter), a bag of sand, a funnel, a carpenters knife and
some duct tape. I saw shoe glue and rubber patches used on some
of the articles that I found, but have not tried that yet. I
have also seen some postings mention the use of cloth, lead shot,
pea gravel, foam, water, rice, and a combination of different contents.
Step 1: Cut a
small opening in the basketball using the carpenter's knife. I
found that making a "V" with cuts of about 1/2" to 3/4" will do the trick without creating a gaping hole that will need
to be patched.
Step 2: Put the funnel in the hole and pour the sand in.
At this point, depending on your choice of contents, you might be
stuffing in cloth or other weight items in the hole.
Step 3: Try to fill your ball completely to the top.
This apparently adds to the longevity of your ball. It is best
to bang the ball on the table or floor to help pack the sand down and
allow you to fill it further.
Step 4: Now you will want to fasten that hole flap back
in place. I used some crazy glue around the "V" and then some
nice strong duct tape over the top.
That's it. The
regulation size cheap basketball that I have pictured below ended up
weighing 25 pounds when I was done. It cost me about $4 for
the ball and about $2.00 for the sand. I like the size and feel
of this rubberized ball and have also made a 10, 15, and 20 pound
ball. A small rubberized basketball filled to the top will give
you the 10 pounder. The 15 and 20 pound balls take a little more
trial and error while you mess around with the different amounts of
cloth, rice, etc...
The "SLAMMER
Sand Ball"
method:
As far as a finished
product goes, I was VERY pleased with the SLAMMER SandBall method.
However, not everyone is too keen on putting 2.5 - 3 hours into making
a medicine ball! The great thing about this design is that it
lets you fill the ball with sand as with the above method, but then
you can add air to the ball again to retain the shape, rather than
putting in extra cloth and stuff for the lighter balls. The air
provides a nice consistency that allows the ball to retain some
bounce.
For this method I'd
recommend at least an "outdoor" basketball (~$7+) which is a little
more thick and sturdy than the cheap indoor basketballs (~$4).
I'd also recommend the finest sand that you can buy since you will be
pouring it through a much narrower funnel... I used paver patio
jointing sand (~$12 / 50 pound bag). You'll also need a radial
tire plug kit which can be used over and over again... some "Shoe Goo"
rubber cement... and last but not least, a very small funnel. I
cut the bottom off of a 3-in-1 plastic oil can as was recommended in
the plans.
The steps to complete this
design are simple enough, but VERY time consuming.
Using the tire plug
rasp/auger, punch two holes into the ball and move it back and forth
to make it as clean as possible. One of the holes will be used
to let the air escape, while the other will be used for the funnel and
sand.
Jam the funnel into one of
the holes
Start pouring in the sand.
If you're using a 50 lb. bag, I would recommend measuring out a
desired weight in a bucket so that you don't have to keep weighing the
ball as I did! I made the 15 pounder pictured below. Then
you can scoop the sand out of the bucket with a cup and pour it into
the funnel.
Weigh your ball to ensure
that you've achieved the desired weight (after unclogging your funnel
a number of times not doubt). Many bathroom scales might not
register some of the lighter weights. I used a basketball net
with one end tied shut (used for my
tornado ball plan) and then a hanging
fishing scale to measure the weight.
Follow the directions on
the tire plug kit which typically involve taking a patch, threading
the plug tool with it, coating it with rubber cement, and jamming it
into the hole. Patch both holes in this manner.
Cut off the excess plugs
from both holes. I also like to light them on fire to burn them
closer to the rubber and then smear them as flat as possible with a
putty knife.
Take the Shoe Goo and
cover the patch hole and a little more. I also smeared this
stuff so that it was flat. The Shoe Goo does a good job ensuring
that the patch is air tight and sealed.
Wait over night for the
glue to completely dry, and then put your desired amount of air into
it.
Start Slamming!
YouTube Video
There are some great
exercises to be done with medicine balls (wood
chops, medicine ball squats, medicine ball lunges, etc..)
and I will be adding some to my site in the near future. So if
the cost of the ball is your reason for hesitation, try one of these
inexpensive techniques and put them to good use!
Tips for Filling a Portable Basketball Hoop
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Your basketball hoop needs a solid foundation. Find out what you need to fill your hoop’s base.
Looking to bring the excitement of the basketball court to your home? Portable basketball hoops can be a great option for playing a pickup game with friends or a round of HORSE with your family.
But once you find the right portable hoop and get it home, don’t forget the most important step: filling the base. It’s crucial to properly fill the base to help increase the hoop’s stability during play, as well as in windy weather.
There are two common ways to fill a basketball hoop: with water and with sand. The owner’s manual you receive with your hoop will let you know how much to use of either. You can also use a base gel that mixes with water to become solid.
WATER
Adding water to the base is as simple as hooking a hose to the base hole. This is a cheaper and easier option than sand. If you plan on moving the hoop around a lot, water is a good choice since you can easily empty it from the base.
There are a few things you can do to help with stability and keep the base strong over time when using water:
Adding a small amount of bleach to the water can help avoid the growth of algae in the base.
If you live in an area with cold winters, the water in the base could freeze and expand. This can cause the base to crack. To avoid this, add a small amount of nontoxic antifreeze. You can also empty the base and store it indoors during colder months.
Water can evaporate and leave the hoop less stable, so checking the water level regularly is key.
Examine the base for any leaks over time. This can help to keep it upright for your next pickup game.
SAND
Sand is denser than water, and it weighs more per gallon, so it can help increase stability. But while it may make for a more stable hoop, sand can also make hoops difficult to move.
Another drawback to sand is that it can be hard to add — especially if wet — and even harder to get out of the base of your hoop.
Many hoop owners choose “play sand,” like the kind used to fill kids’ sandboxes, to fill the base since it can be smoother and more even. Using a funnel while filling the base can help decrease the chances of spilling sand.
BASE GEL
A third option for your hoop is a special gel designed to stabilize bases. Made of absorbent polymer, you will mix the gel with water. This mixture can become the equivalent weight of several bags of sand. Designed to be both mold-resistant and freeze-thaw durable, base gel can last several years. Once firm, it can also resist small holes or cracks that can cause leaks.
No matter what you use to fill your base, it’s always a good idea to have two adults move the portable hoop if needed. Also, it’s advised not to use weights, bags of cement or bricks to hold the hoop down.
Now that you know what to do to keep your portable hoop firmly on the ground, it’s time for tip-off. With a solid base for your hoop, you’ll be able to focus on hitting a long-range three or guarding against uncle Joe’s legendary jump shot during your next family pickup game.
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Almost every ball - football, volleyball, children's, basketball, gymnastics - is suitable for use only when it is properly inflated with air. Therefore, a special pump, a needle, and sometimes even silicone grease are often sold with it. But imagine that all this is simply not at hand. How to pump up a ball without a needle? We have selected for you several effective folk methods.
Method 1: Compressor
How to inflate a ball without a needle? Contact any of the car services in your locality - workers will help you for free or for a nominal amount. Do not ignore tire shops: there will definitely be powerful compressors for pumping car tires. One thing: there is a risk of pumping the product with air, which will lead to its damage or even explosion.
Compressor - equipment from which air is released under pressure. Therefore, this is a perfect answer to the question: "How to inflate a ball without a needle and a pump?" If possible, it is recommended to carry out the procedure together: one person will turn the compressor on and off, and the second person will hold the ball and press the cord, controlling the process of air intake. The hose with the nozzle is pressed tightly against the valve, after which the device turns on at full power. It must be deactivated immediately as soon as the surface of the ball becomes hard. That's all!
We also draw your attention to the fact that many models of car compressors have special nozzles for pumping balls with air.
The tools here are among the most affordable: a bicycle pump is in almost every home, you can easily buy electrical tape in a manufactured goods store, hypermarket, a syringe in a pharmacy. How to pump up a ball without a needle in this way? Easier than simple:
Take a needle from a syringe - first of all, you need to grind its sharp tip on asphalt, brick, stone, curb or with a special knife. Too sharp, it will easily pierce the nipple, which will make the ball unusable. The best would be a needle for blood transfusion systems - it is thick, durable, does not bend.
In the second step, you make a kind of adapter from electrical tape - 10-12 layers of it are enough. They need to be wound tightly so that the air does not come out when pumping back.
How to inflate a ball without a needle? Attach the invention to a bicycle pump and proceed with the procedure.
Method No. 3: syringe
How to inflate a ball without a needle - volleyball, basketball, football? Use a large medical syringe! This is in the most extreme case, because the method is quite exhausting - you will spend about 2 hours on the procedure.
As with the second method, you will need to blunt the needle, otherwise you will damage the nipple and the ball will deflate all the time. Which syringe to choose? The more, the better:
It's really possible to inflate the ball with 20-cubic meters in 30-40 minutes.
10cc syringe will keep you busy with the ball for one to two hours.
Before starting the procedure, we recommend that you treat the nipple with silicone grease - this will protect it from damage by an imperfect needle from a syringe. It is simple to act: insert the needle into the hole, pressing the lever of the syringe, release the air. Then remove the tool, return the lever to its original position and repeat the procedure.
Method 4: Needle but no pump
We've figured out how to inflate a ball without a needle (basketball, volleyball, football, etc.) But what if you have one (or you made your own needle), and is there no pump? We offer the following instruction:
The pump will be replaced by an ordinary plastic bottle from a carbonated drink. As a last resort - a dense plastic bag without holes.
Now you need to screw the needle into the cork of the container or solder it. This will be the switch. Check that it does not let air through.
Then lubricate the ball nipple with silicone grease.
But now you need to pump air with your hands (or, if you prefer, with your feet) into our homemade pump, from where it will flow through the needle into the ball.
Other ways
Here are some more tips:
If you can't find a medical syringe, you can replace its needle with an empty ballpoint pen.
If you managed to pump up the ball just a little, then you can restore its hardness and elasticity like this: just hold it for a while in hot water. From this, the air inside the product will heat up, which will expand, which will complement the effect of jumping.
Silicone nipple grease can be replaced with machine oil.
The needle can be attached to the cap of a plastic bottle for a homemade pump with a glue gun.
Instead of a compressor, bicycle pump, bag or bottle, you can also use a regular rubber bulb.
A compressed air bottle, car spare tire or trash bag can also act as a pump.
So we have sorted out all the available ways to pump any ball with an air valve, if there was no pump and a special needle nearby. Contact a car repair shop, wield a medical syringe, build your own tool - choose what is most suitable for you.
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How to choose a fitness ball?
How to choose a car pump. Car pump from the cigarette lighter
What is a fitball? Types, features and a set of exercises
How to pump up the "Brazilian ass"? Gluteus Maximus Exercises
Benefits of experimenting at home
Also read
Volleyball - how to hit, care for, deflate, pump up and stick, examples of tricks with the ball
There are several sports that are very popular. Volleyball is one of them. The game is played outdoors or indoors. It requires a volleyball, which has its own differences and features. There are several types of devices designed for professional players and amateurs.
What does a volleyball look like?
The classic sports accessory has a diameter of 21 cm and a weight of 0.27 kg. A volleyball is a product that consists of several pieces of leather stretched over a dense frame. Each panel includes three sections that differ in color from adjacent rows. Volleyballs are available in both white and colored. Depending on the purpose, materials of manufacture, weight and dimensions differ.
Volleyball history
The game appeared at the end of the 19th century. in the United States and quickly gained worldwide popularity due to the simplicity of the rules. The first volleyball was presented to the public in 1896 and was almost no different from a basketball. As the game became more popular, it became lighter and softer. The modern volleyball size and weight was first proposed at the 1964 Tokyo Olympics. At 1996, the Japanese company Mikasa released a volleyball for beach sports. It can withstand sunlight and is waterproof. Currently, the products of this company are used in all the Olympic Games.
What is the difference between a soccer ball and a volleyball?
In addition to the visual similarity between the two types of sports equipment, there are significant differences. Here is how volleyballs differ from soccer balls:
smaller weight and diameter;
volleyball ball is more resilient;
since football is played with the feet, the ball is stronger for it and can withstand a significant load;
volleyball panels are oblong;
the classic color of the soccer ball is black and white, the volleyball is yellow and blue.
Types of volleyballs
According to the purpose, all products can be divided into four groups:
Classic volleyball for professional play . Used in olympiads and competitions. It is made of durable quality materials, has a weight of 260 to 280 g and an internal pressure of 0.31 kg / cm². During production, the ball undergoes strict control and selection. The product should be light, elastic and have a predictable trajectory of movement upon impact.
Amateur ball . Compared to professional, it has a lower price. Strict requirements are not imposed on it, therefore, deviations from the classical parameters are allowed during production.
Beach volleyball . It differs from other types in that synthetic materials are used in the production. The ball does not deform and does not become heavier after hitting the water. The 21.5 cm diameter provides good wind resistance, which is important when playing outdoors.
Training ball . Used by athletes to practice punches. The ball weighs more than other models and is less elastic.
In addition to the purpose, all products can be divided into two types according to the production method:
Sewn . They are made from genuine leather, but there are also synthetic options. The production technology allows you to make inexpensive balls that are resistant to moisture and temperature extremes.
Glued . More expensive and difficult to manufacture. They have better wear resistance, but are afraid of moisture and high temperatures. Used by professional athletes for indoor play.
How to choose a volleyball?
When buying, consider the following factors:
Place of use . For indoors, solid balls with a synthetic coating are suitable. If the game will be played outdoors, you should choose a product made of genuine leather in bright colors. Such a ball will stand out against the background of sand or grass. For beach volleyball, it is necessary to choose products with water-repellent impregnation.
Cost . The original new volleyball can't have a low price. Cheap models are not of good quality and quickly become unusable.
Frequency of use . If the ball will be used frequently, it is worth purchasing a more expensive model that can withstand significant loads.
What are volleyballs made of?
The inner tube is made of rubber. The outer cover can be made from:
Genuine leather . Such products are not suitable for outdoor play, as the material absorbs moisture and deforms. Under the influence of sunlight, a leather volleyball stretches and loses its elasticity. It is used only for playing in the hall.
Synthetic material . Polymer coated volleyball is more resilient. It is used by both professional athletes and amateurs. Polyurethane or polyvinyl chloride is used as a material for the manufacture of the outer layer.
Between the carcass and the cover of the ball there are lining layers. Their main task is to give the product a spherical shape and improve technical characteristics. For this, foam, fabric or non-woven material is used. To provide protection against getting wet, cotton fibers are additionally treated with polyurethane resin. The location of the threads in different directions helps the ball to quickly restore its original shape after being hit.
Volleyball rating
Among the manufacturers, there are several companies whose products are widely used by amateurs and professionals:
Mikasa . The Japanese company produces balls certified by the International Volleyball Federation. The range includes amateur and professional models, gaming and training. Mikasa volleyball is high quality and durable.
Gala . The Czech company is the only European brand that produces balls for the major leagues. Compared to other manufacturers, Gala products are distinguished by an affordable price. Microfiber and polyurethane are used as materials.
Jogel . The company specializes in the production of sports equipment for amateurs. Volleyball bladders are made from artificial rubber to help maintain stable internal pressure.
Torres . The company produces the best volleyballs in the budget segment. They can be used both indoors and outdoors. Torres balls are purchased for educational institutions, amateur games and training.
How to hit a volleyball?
A professional player is able to give a sports equipment a flight speed of up to 130 km/h. Volleyball serving from below is carried out as follows:
put your feet shoulder-width apart, pushing one slightly forward;
take the ball in your non-dominant hand and extend it in front of you just below the waist;
tilt the upper body slightly forward;
clench the fingers of the other hand into a fist and swing;
hit the ball with force, trying to hit the center.
Top feed requires the same starting position. Then toss the ball 30-45 cm straight up. Bring the leading hand behind the head so that the elbow is at ear level. When the ball reaches the top point, it is necessary to hit it with force with an open or half-closed palm. In this case, the body body should be tilted forward in the direction where the throw is made.
How to care for a volleyball?
Compliance with the following rules will help extend the life of the sports equipment:
Store the ball at a temperature of 5 to 25°C and a relative humidity of no more than 80%.
Equipment intended for indoor play must not be exposed to direct sunlight for long periods of time.
If the outdoor volleyball gets dirty, it should be wiped with a damp soft cloth dampened with soapy water.
The projectile must not be washed under running water.
Do not sit on a volleyball and kick it with your foot, because from this it quickly loses its elasticity and original shape.
After training, you need to deflate the ball a little so that the air does not press on the outer seams.
How to deflate a volleyball?
Use the special needle supplied with the inflation pump. As a replacement, you can use improvised means: the narrow part of the syringe, the rod from a ballpoint pen or a hollow tube. Before starting the procedure, it is necessary to lubricate the sharp edge so as not to damage the rubber chamber. A professional volleyball needs to be deflated after every game to keep the air from stretching the walls. A sharp object is inserted into the nipple for several minutes until the air is expelled from the inner chamber.
How to inflate a volleyball?
A special pump with a needle is used to fill the chamber with air. Before inflating, it is necessary to apply silicone grease to the nipple, which will help reduce friction. The needle is then inserted along the walls of the valve at a 90° angle to the outer surface of the ball. Air is pumped into the chamber using a pump. Then you need to check the pressure in the volleyball with a pressure gauge. Normalized values for each model are indicated near the nipple.
Volleyball pump
The device is used to fill the inner chamber with air and comes with a needle and silicone grease. Some models are equipped with a pressure gauge, with which you can control the pressure during the inflation process. Filling the chamber with air is done manually. A properly inflated volleyball ball should bounce to the level of the upper thigh when it falls freely.
How to seal a volleyball?
A special repair kit can be used to repair camera damage. It includes glue and a set of patches. In order to seal a good volleyball, you need:
Deflate the chamber.
Clean the puncture site with acetone or other solvent.
Cut out the patch so that it extends 2 cm beyond the hole.
Apply adhesive to the material, apply it to the surface and press firmly.
Leave the ball for 10-15 minutes. to grip the glue.
Volleyball Tricks
After mastering the rules of service, you can move on to more complex elements. The following tips will help you learn how to learn how to spin a volleyball on your finger:
First you need to find the center of gravity of the projectile. The ball is placed in a container of water, then the point that is the lowest is marked with a marker.
Bend your elbow and grasp the ball so that it is at face level.
Place the projectile on the pads of your fingers, leaving some free space between the ball and the palm of your hand.
The other hand must be on the side of the ball.
Toss the ball with a twisting motion of the hand and slightly twist it with the other hand.
Catch the projectile at the tip of your index finger. To do this, while the ball is in the air, stretch your hand up so that your finger touches the marked point.
It is best to catch the ball not on the tip of the finger, but on the nail. This helps the projectile spin longer.
Twist the ball slightly with your free hand, but not too much so that it does not come off your finger.
To master this trick, you need to constantly practice. For practice, you need to use a well-inflated ball. Before learning how to spin a projectile, it is worth mastering the technique of throwing and serving.
I found both the ball and the pump at
Walmart for under $3.50 each. It is important to make sure that
the pump is able to be submerged in water.
Remove the needle tip from the pump
side and let some more air escape from the ball. Once the water
starts coming out, put the tip back on the pump and fill it up the
rest of the way.
You will need a basketball (good or bad
one, doesn't matter), a bag of sand, a funnel, a carpenters knife and
some duct tape. I saw shoe glue and rubber patches used on some
of the articles that I found, but have not tried that yet. I
have also seen some postings mention the use of cloth, lead shot,
pea gravel, foam, water, rice, and a combination of different contents.
The 15 and 20 pound balls take a little more
trial and error while you mess around with the different amounts of
cloth, rice, etc... 
I'd also recommend the finest sand that you can buy since you will be
pouring it through a much narrower funnel... I used paver patio
jointing sand (~$12 / 50 pound bag). You'll also need a radial
tire plug kit which can be used over and over again... some "Shoe Goo"
rubber cement... and last but not least, a very small funnel. I
cut the bottom off of a 3-in-1 plastic oil can as was recommended in
the plans.
Find out what you need to fill your hoop’s base.
Therefore, a special pump, a needle, and sometimes even silicone grease are often sold with it. But imagine that all this is simply not at hand. How to pump up a ball without a needle? We have selected for you several effective folk methods. 
The hose with the nozzle is pressed tightly against the valve, after which the device turns on at full power. It must be deactivated immediately as soon as the surface of the ball becomes hard. That's all! 
It is simple to act: insert the needle into the hole, pressing the lever of the syringe, release the air. Then remove the tool, return the lever to its original position and repeat the procedure. 
Car pump from the cigarette lighter 
A volleyball is a product that consists of several pieces of leather stretched over a dense frame. Each panel includes three sections that differ in color from adjacent rows. Volleyballs are available in both white and colored. Depending on the purpose, materials of manufacture, weight and dimensions differ. 
Here is how volleyballs differ from soccer balls: 
-Step-5.jpg/aid43486-v4-728px-Play-21-(Basketball)-Step-5.jpg)
For indoors, solid balls with a synthetic coating are suitable. If the game will be played outdoors, you should choose a product made of genuine leather in bright colors. Such a ball will stand out against the background of sand or grass. For beach volleyball, it is necessary to choose products with water-repellent impregnation. 
Under the influence of sunlight, a leather volleyball stretches and loses its elasticity. It is used only for playing in the hall. 
The Japanese company produces balls certified by the International Volleyball Federation. The range includes amateur and professional models, gaming and training. Mikasa volleyball is high quality and durable. 
Volleyball serving from below is carried out as follows: 
A sharp object is inserted into the nipple for several minutes until the air is expelled from the inner chamber. 
A properly inflated volleyball ball should bounce to the level of the upper thigh when it falls freely. 
