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 Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability repetitively.
Also, don’t just progress with adding more weight. Instead maximize the speed and don’t look towards the ground while throwing but keep your head up and look forward. All while maintaining perfect form.
If that’s still too easy then keep your head up and track and object/person while throwing.
Here are the progression levels:
- Beginner: look down
- Advanced: look forward
- Professional: alternate stance, look forward & track an object/person
Lunge Overhead Med Ball Throw Description
- Hold a medicine ball (MB) in both hands behind the head; remain 6-8 feet away from the wall/partner
- 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
- Extend the hips forward, flex the hips and explosively throw the MB forward towards the wall/partner
- Receive bounce pass from wall/partner; do NOT catch MB in the air
- Switch legs and repeat
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