Home // Fitness // Strength Training // Softball

Develop Explosive Power with Alabama Softball Med Ball Throws

May 6, 2013

The University of Alabama softball team performs Granny Throws using medicine balls with coaching from head strength and conditioning coach Michelle Diltz.

Coming Up

Develop Explosive Power with Alabama Softball Med Ball Throws
The goal of the Medicine Ball Granny Throw is to teach you how to load and unload explosive power. Learning to transfer strength from the feet to the core will help you drive off the base into a run, deliver a strong rotational swing at bat or with the triple extension during a pitch. During the season, Diltz uses medicine balls ranging from six to 10 pounds to supplement core training between sets. Not only does this continuously work the athletes, but it also reminds them to keep the core engaged.

Medicine Ball Granny Throw

- Start in and athletic stance and hold a medicine ball at your chest
- Squat until your thighs are parallel to the ground, and simultaneously lower the med ball to the ground between your feet
- Explode up by extending your hips, knees and ankles, and throw the med ball overhead with an underhand toss.
Coaching Points
- Drive through your heels
- Keep your core engaged throughout your movement




Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


High school sports community and content sharing


Find the latest news relevant to athletes