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.
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,556,037
Margus Hunt Benches 385 Pounds for Five Reps Margus Hunt Benches 385 Pounds for Five Reps
Views: 21,149,562
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,391,843

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,018,026
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,983
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,834
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,770
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,480
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,083
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,163
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,164

Load More
More Cool Stuff You'll Like
How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Baseball players are typically ranked on five tools. One of those five tools is arm strength. How to build arm strength for baseball is at the top of...

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

8 Cures for a Weak Grip

8 Cures for a Weak Grip

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

The Most American Workout Ever

The Most American Workout Ever

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

YardBarker