The Overhead Medicine Ball Throw is a ballistic exercise for beginners 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.

Overhead Medicine Ball Throw Description

Overhead Medicine Ball Throw

Overhead Medicine 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 athletic stance position; knees and hips are slightly flexed; upper-body remains straight; face the wall/partner; maintain neutral head position; keep looking forward
  3. Extend the hips forward 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. Repeat
Share with friends

Use Social Media Buttons at the Bottom of the Page

Related Ballistic Exercises

Training Zone

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


Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

  • facebook
  • googleplus
  • linkedin
  • twitter
  • youtube