2 Med Ball Throws to Improve Your Softball Offense | STACK
X

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

2 Med Ball Throws to Improve Your Softball Offense

April 21, 2013 | Michelle Diltz

Must See Softball Videos

For softball athletes at all levels, medicine ball throws are great to add to any workout routine. They allow you to train at game speed, creating a better transition from the weight room to the field.

Here are two medicine ball drills to improve your offense. They can be performed either at beginning of your workout or after a max-effort upper- or lower-body lift to complement the movement.

Med Ball Granny Throws

Sets/Reps: 3-5x3-6

Needed: medicine ball; partner; wall

Why: Med Ball Granny Throws teach coordination, posture control and transition to the first step and acceleration from a base or out of the batter's box.

Variations: standing with partner; into wall

Start:

  • Stand in athletic position with your shoulders square.
  • Hold the med ball in both hands with your arms straight in front of your body.
  • Place your feet shoulder-width apart with your toes facing straight ahead.

Load:

  • From the starting position, hinge your hips back and lower into a full squat.
  • Keep your chest up and core tight.
  • Holding the med ball with straight arms, push it down and back behind your knees.

Throw:

  • The transition from the load to the throw should be quick.
  • Drive through both heels to raise up from squat position, initiating triple extension.
  • Keep your core tight while swinging the med ball with straight arms up and out.
  • At full extension of the hips, release the med ball out front for height and distance.

Med Ball Side Throws

Sets/Reps: 3-5x3-6

Needed: medicine ball; wall

Why: Med Ball Side Throws train the ability to enhance rotational coordination, balance, weight shift, posture, and power transfer to increase bat speed, bat control and power at contact.

Variations: half kneeling, kneeling, standing, single leg

Start:

  • Stand in athletic position with shoulders perpendicular to the wall.
  • Hold med ball in both hands in batting position on dominant side.
  • Feet should be a shoulder-width apart.
  • Distance from the wall depends on the type of med ball used and the speed and power of the throw.

Load:

  • From the starting position, load slightly into the right hip with good posture and strong core.
  • Load the med ball similar to batting, over or in front of your right shoulder.

Throw:

  • The transition from the load to the throw should be quick.
  • Follow batting pattern and release the med ball slightly out in front, aiming for a spot directly in front and center on the wall.
  • Prepare for the med ball to bounce back.
  • Use the momentum of the med ball off the wall to reload on the right side.
  • Repeat for specified reps.
  • Complete all reps on one side before changing sides.
More Cool Stuff You'll Like

Notice On-Court Results With This Basketball Core Workout

Core training has evolved tremendously in recent years. Gone are the days when a few sets of crunches and leg lifts would suffice. Instead, today's...

Top 5 Baseball Strength Training Myths

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

5 Isolation Exercises Your Workout Is Missing

Don't Train Your Arms Until You Can Do These 4 Things

3 Explosive Exercises Designed to Increase Pitching Power

4 Ways to Get a Jacked Back

7 Exercises That Safely Build Shoulder Strength

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Basketball In-Season Battle Rope Complexes, Part 1

The Simplest Bodyweight Workout Ever

3 Post-Activation Potentiation Combos for Explosive Strength

Improve Your Back Strength with the Inverted Row

Improve Your Strength for Track & Field Success

Get Faster by Improving Your Core Mobility

Blast Through Plateaus with Tempo Sets

7 Best Lower-Body Strengthening Exercises

7 Ways to Work Out Competitively Without CrossFit

4 Sure-Fire Ways to Build a Strong Core

3 Nordic Hamstring Curl Exercises to Boost Your Performance

These 3 Single-Leg Movements Will Improve Your Squat Technique

Dominate Your Bench Test With This Strategy

Master the Lateral Lunge to Improve Your Hockey Stride

7 Strategies for Faster Workout Recovery

4 Lifts to Build Wrestling Strength

Build Powerful Pecs With This Multi-Angle Chest Workout

The Best Single-Leg Exercises for Youth Athletes

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Make Lifts More Challenging With Resistance Bands

A Better Way to Train Your Core

Never Bench Press With Your Feet in This Position

10 Ways to Get Stronger With a Sandbag

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Build Full-Body Strength With 5 Suspension Trainer Exercises

7-Exercise Core-Blasting Workout

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

4 Deadlift Variations to Increase Your Pull

3 Sandbag Training Mistakes Athletes Make

Break Through Plateaus With the 1-10 Drop Set Method

Get a Ripped Core With 6 Advanced Dead Bug Variations

Kyle Lowry's 12-Week All-Star Training Program

4 Exercises to Build True Lacrosse Power

7 Strategies for Dealing With a Meathead in Your Gym

5 Softball Catcher Drills for Throwing Power