The Medicine Ball Slams is a plyometric exercise for beginners to develop neural pathways for explosive shots, body control and coordination.


The Medicine Ball Slams may be implemented to improve power; the focus is on explosiveness, rather than the total amount of resistance being used. Therefore, the emphasis is on the speed of the action and control of the body.

Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training and how to develop neural pathways for maximum power for better results.

Medicine Ball Slams Description

Medicine Ball Slams

Medicine Ball Slams

  1. Take on athletic stance with feet hip to shoulder width apart.
  2. From overhead position flex the shoulders and bring the arms forcefully in front of the body; hips are slightly flexed and lean forward with the upper body.
  3. As the bending of the lower back occurs, the abdominals should be contracted.
  4. Released the medicine ball near chest level and catch the rebound in the same position.
  5. As the rebounded medicine ball comes into contact with the hands, the arms are extended back over head to perform another full range of motion slam; thus, the deceleration of the ball occurs from the shoulders and abdominals.
  6. Contact time with the ball is to be limited as the focus is on quick explosive repetitions and plyometric power production.

Medicine Ball Slams Targeted Musculature

  • Rectus Abdominis
  • Latissimus Dorsi
  • Deltoids
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Common Errors

  • Catching the rebounded medicine ball and releasing it again without bring it back overhead
  • Failing to absorb the rebound as quickly as possible to limit medicine ball contact time
  • Failing to utilize the abdominals and hips to increase the velocity of the slam

Related Plyometric Exercises

Training Zone

In this section we provide you with some more workouts you may be interested in to optimize your training:


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