How to Build Your Own Medicine Ball from Scraps, Sand, and Duct Tape

By now you probably know that medicine balls are a great tool to use in your workouts. You can do complex workouts, make bodyweight calisthenics more difficult, complete intense cardio workouts, and even train amazing athletes with them. So it’s time to get a medical ball, right?

Good heavens, they can be expensive. And there is a lot to choose from. Regular-sized ones (like a basketball). Large (like a beach ball). Small (like a baseball). The ones that bounce. The ones that don’t bounce. The light ones (2-3 pounds). Those of regular weight (~ 10 pounds). The super heavyweights (40-60 + pounds).

And the price – sacred cow. How can a damn ball cost hundreds of dollars?

Well, let’s forget all that and build our own. It’s easy, simple, and should cost you less than $ 20.

You’ll need an old ball (basketball is good, or you could use a soccer ball, volleyball, or whatever, but a basketball probably has the best grip). You will also need a knife, funnel, sand or gravel, epoxy glue, and masking tape.

First, cut an “X” in the ball with the knife. Insert the funnel into the “X” and fill the ball with sand or gravel. Let the sand / gravel settle a bit, or even bounce the ball slightly to help it settle. Finish filling the ball and remove the funnel.

The “X” flaps should go back to where they started, leaving only the “X”. Use the epoxy to stick the “X” back to close it. Let dry as long as necessary. Now, take duct tape and wrap the “X” around the ball. Wrap along one side of the “X” all the way around, then the other side. When you’re done, the ball should look like it has a giant plus sign taped around it.

Depending on the size of the ball, what you packed in it, and how tight you packed it, your ball should weigh approximately 17-21 pounds and is ready for whatever abuse you’re ready to dish out.