The University of Alabama softball team performs Granny Throws using medicine balls with coaching from head strength and conditioning coach Michelle Diltz.
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.
- Drive through your heels
- Keep your core engaged throughout your movement
Everything you need to be the fittest you ever
Sport-specific conditioning programs
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
Military-style training for athletes
Find the latest news relevant to athletes