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 the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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