The Medicine Ball Diagonal Chops is a ballistic exercise for beginners to improve neural pathways for explosive shot production, body control and coordination.


The focus of the Medicine Ball Diagonal Chops is powerful core activation and explosiveness of upper extremities thereby emulating the movement mechanics during shot production.

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.

Medicine Ball Diagonal Chops Description

Medicine Ball Diagonal Chops

Medicine Ball Diagonal Chops

Coach/partner stands behind the athlete and tosses medicine Ball (MB) over the athlete’s shoulder.

Athlete needs to:

  1. Take on athletic stance position (feet are in line with shoulders); look over the shoulder during catching phase
  2. Catch MB over the shoulder with both hands
  3. Immediately rotate the trunk to the other side
  4. Explosively slam the MB into the ground (bounce-pass) back to the coach/partner
  5. Rotate trunk back to the other side and catch MB
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