The Lunge Overhead Med Ball Throw is a ballistic exercise for advanced athletes to improve energy transfer, neural pathways for explosive shot production, body control, balance and coordination.


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.

Lunge Overhead Med Ball Throw Description

Lunge Overhead Med Ball Throw

Lunge Overhead Med Ball Throw

  1. Hold a medicine ball (MB) in both hands behind the head; remain 6-8 feet away from the wall/partner
  2. Take on a forward lunge position with the right foot; distribute weight through the heel (flat footed); knees and hips are flexed at 90˚; back remains straight; face the wall/partner; maintain neutral head position; keep looking forward
  3. Extend the hips forward, flex the hips and explosively throw the MB forward towards the wall/partner
  4. Receive bounce pass from wall/partner; do NOT catch MB in the air
  5. Switch legs and repeat
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