Medicine Ball Throws

Medicine ball exercises involve four basic starting positions and four basic throws. You should use all four throws in a general med ball program. By combining the four different throws with the four different starting positions, 16 different exercises are possible. You can create even more variation by forming combinations with the exercises. Learn to perform each exercise properly before adding new exercises to your program.

Starting Positions:

• Standing – most common because it uses the lower body to aid in the development of force and power
• Kneeling – least common because it puts stress on the knees
• Sitting – used for isolating the upper body and preventing the legs from aiding in the force development of the exercise
• Lying (supine) – used for abdominal exercises
    

Throws: 

• Overhead throw – similar to a soccer throw-in
• Push throw – similar to a chest pass
• Underhand throw – starts between the legs or below the waist
• Throw originating from side – involves twisting motion; must perform on both sides
   

Optional Equipment - As you advance in your medicine ball training, you can incorporate jumping and hopping movements into drills using plyo boxes, cones, and hurdles. By adding a weighted vest, you can increase resistance without excessive low back strain.