Exercise of the Week: Overhead Med Ball Throws | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Overhead Med Ball Throws

June 22, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, size and flexibility. This week we highlight Overhead Med Ball Throws, a full-body exercise that develops explosive strength and power.

Who’s Doing It

  • Ball State Volleyball
  • University of Florida Volleyball
  • Steve Nash
  • Justin Verlander
  • AJ Hawk
  • Mike Vrabel
  • Jody Shelley
  • Jimmy Rollins

Muscular Benefits

  • Increases power in lower body muscles: glutes, quads and calves
  • Increases strength in back extensor and other core muscles for transferring power from the lower to the upper body
  • Improves coordination of muscle activation when transferring from lower to upper body movement to maximize power

Sports Performance Benefits

  • Improves triple extension of the hips, knee and ankles for faster sprinting and jumping, increased quickness and a higher vert
  • Improves the connection between the lower and upper body so you can be strong and stable on your feet while performing powerful upper body movements
  • Prepares the body for high intensity and explosive full-body exercises, such as Olympic lifts

Overhead Med Ball Throws Description

  • In athletic stance, hold med ball at chest height with arms fully extended
  • Perform semi-squat while bringing med ball between legs
  • Explosively jump out of squat and throw med ball overhead to partner or against wall
  • Turn and catch ball from partner or rebounding off wall

Sets/Reps: 6x2

Coaching Points

  • Generate power from the ground up
  • Fully extend hips forward to throw med ball
  • Throw med ball out, not up
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Medicine Ball Training for Hockey Players

There are a few essential tools when training for hockey and the medicine ball is one of them. If I asked you for a hockey training exercise using the...

Get Tougher With Skylar Diggins' Bodyweight Workout

The Total-Body, Crunch-Free Ab Workout

Develop a Bulletproof Core With Advanced Barbell Rollouts

Basketball In-Season Battle Rope Complexes, Part 1

Game Changer: Should You Be Using Machines or Free Weights?

The Hardest Plank of All Time

Get More Explosive With James Harden's Workout

3 Explosive Exercises Designed to Increase Pitching Power

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Female Athletes: Get Strong, Not Bulky, With These Workouts

The 4 Rules of Bulking Up

4 Ways to Get a Jacked Back

Do Your First Pull-Up With This Simple Workout. Guaranteed.

5 Isolation Exercises Your Workout Is Missing

The Upper-Body Endurance Combo Workout

Build Explosive Hips to Jump Higher

4 Strength Exercises for Female Athletes

The Turkish Get-Up for Youth Athletes

7 Strategies for Dealing With a Meathead in Your Gym

The 7 Best Slide Board Exercises

Get a Ripped Core With 6 Advanced Dead Bug Variations

The 14 Best Exercises From 2014

3D Triceps Workout: 3 Exercises for Huge Arms

Improve Your Strength for Track & Field Success

Strengthen Your Core With Advanced Plate Push-Outs

Developing Pre-Pull Tension for a Monster Deadlift

The 12 Best RDL Variations

Why One Bench Press Is Not Enough

Why Do So Many Exercises Have Foreign Names

Improve Your Back Strength with the Inverted Row

How to Train During Your Hockey Season

3 Tips to Maximize Your Off-Season Baseball Training

Demolish Your Delts With This Super Shoulder Training Strategy

5 More Exercises Only Elite Athletes Can Conquer

10-Minute Ab Workout You Can Do Anywhere

James Harrison's Physioball Side-to-Side Bridge

Baseball Workout for Power Hitting

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Why the Dead Bug Is Changing Core Training

Bilateral or Unilateral Exercises: Which Are Better?

Build Powerful Pecs With This Multi-Angle Chest Workout

7 Exercises That Safely Build Shoulder Strength

Off-Season Baseball Exercises for Your Shoulders