Exercise of the Week: Med Ball Lunge Throws

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, size and flexibility. This week we highlight Med Ball Lunge Throws, a lower body and core exercise that builds athletic strength and balance.

Who's Doing It

  • University of Tennessee Basketball

Muscular Benefits

  • Improves muscle coordination through the body for movements originating from the ground up
  • Increases lower body strength with the Lunge and explosive leg drive
  • Increases rotational core strength from the Med Ball Throw
  • Develops ankle and other lower body stability muscles to control the movement

Sports Performance Benefits

  • Forces the ankle to stabilize the body in multiple directions to increase single-leg balance, essential for changing direction and maintaining position on the field
  • Increased rotational core strength improves skills such as batting, swinging a golf club, throwing a ball, shooting a puck or hitting a serve

Med Ball Lunge Throws Description

  • Assume athletic stance holding med ball in front, with partner or wall to the side
  • Step back with leg closest to wall or partner
  • Lower into lunge position and rotate med ball to hip opposite wall or partner
  • Simultaneously explode out of lunge position, drive rear knee up so thigh is parallel to the ground, and throw ball across body to wall or partner
  • Hold position for two seconds; return to athletic position
  • Catch ball and immediately repeat for specified reps
  • Perform set on opposite side

Sets/Reps: 1x5 each direction

Coaching Points

  • Use light weight med ball
  • Keep pressure on heel throughout movement
  • Throw med ball across body as explosively as possible while maintaining balance

Photo Credit: Getty Images // Thinkstock