The Jump Serve Overhead Medicine Ball Throw is a ballistic exercise for beginners to improve energy transfer, neural pathways for explosive serving, body control, balance and coordination.


The focus of the Jump Serve Overhead Medicine Ball Throw is explosiveness and powerful throwing motion, emulating the movement mechanics during the serve, and hence leading to better performance.

Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Jump Serve Overhead Medicine Ball Throw Description

Jump Serve Overhead Medicine Ball Throw

Jump Serve Overhead Medicine Ball Throw

  1. Place 1 agility ring ~1 foot inside the baseline; place 2 agility rings where feet are located during serve and step inside rings
  2. Hold a medicine ball (MB) in both hands behind the head
  3. Stand in ready position to begin the serve, perpendicular to the baseline
  4. Bend the knees and jump vertically & horizontally (diagonally) with both feet simultaneously inside the baseline and perform an overhead MB throw towards the appropriate (diagonal) service box
  5. Land inside the 1 agility ring with the leading foot; look down to the ground during landing
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