3 Med Ball Throws for Acceleration and Quickness

These med ball exercises can help you develop that all-important quick first step for improved performance on the field.

The number one question I receive from athletes is, "How can I develop a faster first step?"

A faster first step can help any athlete gain a competitive advantage by means of pure acceleration. A faster first step helps you:

  • Create separation to get a shot off.
  • Get a jump stealing a base and avoid getting thrown out.
  • Juke defenders out of their cleats to make a big play.

These three med ball throws will help you get the competitive advantage of first-step quickness by mastering explosiveness and acceleration.

Overhead Backwards Med Ball Throws

This teaches maximal extension throughout the entire body, especially in the "triple extension" of the ankle, knee and hip, which is the ideal way to produce max power. It also simulates the benefits of Olympic lifts.

To perform this drill:

  • Go into half/full squat position.
  • Slowly start falling backwards.
  • Before you fall over, explosively push through the ground, trying to jump as far back as possible.
  • Throw for a combination of maximal height and distance.

Sets/Reps: 3-5x4-6

Falling Med Ball Chest Pass

This drill helps athletes find the proper acceleration angle, which is roughly about 45 degrees, and builds explosive power specific for acceleration and first-step quickness.

To perform this drill:

  • Go into half/full squat position.
  • Slowly start falling forward with med ball underneath your chin.
  • Before you fall over, explosively push through the ground, trying to jump as far forward as possible and for distance.
  • Throw for a combination of maximal height and distance.

Sets/Reps: 3-5x4-6

Underhand Forward Med Ball Toss

In addition to being acceleration-angle specific, this drill helps athletes to pull more through their hips, engaging the primary muscles for sprinting (glutes and hamstrings).

To perform this drill:

  • Go into half/full squat position.
  • Slowly start falling forward with your arms straight and the med ball below your waist.
  • Before you fall over, explosively push through the ground, trying to jump as far forward as possible and for distance.
  • Throw for a combination of maximal height and distance.

Sets/Reps: 3-5x4-6

Use these simple and highly effective speed drills to get a faster first step on your friends and opponents.

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Photo Credit: Getty Images // Thinkstock

Topics: MED BALL | QUICKNESS