Build Power With Partner Med Ball Drills

Build power by adding partner med ball drills to your training. Check out three of the best partner med ball drills for adding explosiveness.

Med Ball Sit-Up
Power is the key to success in many sports. That's why so much performance training deals with explosiveness. Unfortunately, many weight room exercises that are supposed to build power don't translate well to the field, because they don't mirror actual sports skills. If you want to build explosiveness you can use for your sport, I recommend adding partner med ball drills to your training.

Med ball drills build real-life power because they can be performed in the same dynamic fashion as standard sports skills. They require an athlete to continuously adapt to be ready for the next movement. Plus, they can be enhanced with a competitive dimension, allowing you and a teammate to get better at the same time.

While performing partner med ball drills, remember the following:

  1. Allow time to reset between reps. Instead of getting into a rhythm, focus on perfect technique.
  2. Perform the exercises explosively. If you find yourself going through the motions, you are wasting your time.
  3. Communicate with your partner. Your partner must make sure that you are ready before he/she tosses the ball; and you must make sure that your partner is paying attention before you fire it back. This will keep both of you from getting hurt.

Med Ball Sit-Ups
Med Ball Sit-Ups build an explosive core, which is important if you want to throw harder or swing faster.

  • Lie on back facing partner with knees bent, feet flat on ground and arms overhead
  • Sit up and receive med ball toss from partner
  • Catch med ball and lower to floor
  • Explosively sit up and throw ball back to partner
  • Repeat for specified reps

Sets/Reps: 3-5x8-12

Explosive Med Ball Press
This drill increases upper-body power, allowing you to outduel opponents when blocking or fighting for offensive position.

  • Lie on ground with back flat, knees bent and partner positioned overhead
  • Hold med ball with arms extended over chest
  • Lower ball to chest and drive ball straight up by explosively extending arms
  • Partner catches med ball and immediately releases over chest
  • Catch med ball, lower to chest and explosively throw straight up to partner
  • Repeat for specified reps

Sets/Reps: 3-5x8-12

Overhead Med Ball Throws
This exercise, which increases lower-body power, is used to test explosiveness in track athletes. It involves a triple extension of the knees, hips and ankles, which is similar the motion of running and jumping.

  • Position partner about 20 yards behind you
  • Perform semi-squat while bringing med ball between legs
  • Explosively jump out of squat and throw med ball overhead to partner
  • Turn and catch ball from partner
  • Repeat for specified reps

Sets/Reps: 3-5x8-12


John M. Cissik is the president of Human Performance Services, LLC, which helps athletics professionals solve their strength and conditioning problems. He has worked with all levels, produced four videos, written 10 books and more than 70 articles on strength and speed training. For more information, follow him on Twitter (@yourhpservices).

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