Exercise of the Week: Med Ball Split-Stance Overhead Throws

Learn how to perform Med Ball Split-Stance Overhead Throws, an exercise that Marlins pitcher Steve Cishek performs to build core power.

STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

Med Ball Split-Stance Overhead Throws

Steve Cishek, Miami Marlins pitcher

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STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Med Ball Split-Stance Overhead Throws

Who Does It

Steve Cishek, Miami Marlins pitcher

Sports Performance Benefits

Teaches your core to generate power, adding force to pitches, throws and serves. Your front leg learns to slow your body down after an explosive movement, helping you stay balanced and controlled.

How To

  • Stand about six feet away from a wall holding a med ball.
  • Take a large step back with your right foot to assume a split stance.
  • Raise your arms to bring the med ball overhead.
  • Explosively throw the ball toward the wall using your arms and core.
  • Allow momentum to carry your upper body forward and rear leg off of the ground until your torso is nearly parallel to the ground.
  • Retrieve the med ball from the bounce, and shift your weight back to the starting stance.
  • Repeat for specified reps, then perform a set with your opposite leg forward.

Sets/Reps: 3x5 each side

Coaching Points

    • Use your shoulders to bring your arms overhead.
    • Keep your back straight and core engaged.
    • Use your front leg to help decelerate the upper-body movement

Photo Credit: Getty Images // Thinkstock

Topics: MEDICINE BALL EXERCISES | EXERCISE OF THE WEEK | POWER | EXERCISE | SPORTS | MED BALL | THROW | PITCHER | STANCE | SPORTS PERFORMANCE