Overhead Med Ball Throws

• Assume athletic stance, holding med ball in front
• Lower into squat, then explode through hips, knees and ankles to throw med ball as high as possible
• Run to med ball, pick it up and repeat

Sets/Reps: 2x10

Gillett: This is a modification of Olympic lifts. Throw it straight up, and the ball will naturally [fall] behind you. Get your hips, knees and ankles extending when you drive through the ground.

Verlander: I like these because you have to incorporate your whole body into it—especially legs, core and a little upper body.