2 Med Ball Throws to Improve Your Softball Offense | STACK

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2 Med Ball Throws to Improve Your Softball Offense

April 21, 2013 | Michelle Diltz

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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


  • 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.


  • 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.


  • 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


  • 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.


  • 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.


  • 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.
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