Med Ball Overhead Throw
- Prescription
- 4 × 5 · 60 s restabout 5 min
- Players
- Solo
- Equipment
- Medicine ball
Hold the medicine ball with your arms extended in front of you, squat slightly, then extend your body to throw it over your head and backward, as far as possible. This is a full extension of the posterior chain: exactly the same movement as a jump, but measurable in distance.
Key points
- The throw comes from extending the hips, not the arms: the arms simply guide the ball.
- Your heels should lift off the ground at the end of the movement. If your feet remain flat on the ground, you haven’t completed the extension.
- A ball weighing 3 to 5 kg. If it’s heavier, the speed of the movement drops significantly, and the nature of the exercise changes.
- One minute between sets. Check that nobody is behind you.
Common mistakes
- Arching your back to throw farther instead of pushing with your legs.
- Dropping too low before the throw, which slows the movement.
Demonstrations
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Related drills
LEVELS : Intermediate
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