The Single Leg Overhead MB Throw is a ballistic exercise for professional 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.

Single Leg Overhead MB Throw Description

Single Leg Overhead MB Throw

Single Leg Overhead MB 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 single-leg stance position; knee and hip are slightly flexed; non-weight bearing knee is flexed at 90˚; back remains straight; face the wall/partner; maintain neutral head position; keep looking forward
  3. Extend the hip forward, flex the hip 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
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