The Medicine Ball Heavy Scoop Throw is a ballistic exercise for beginners to improve energy transfer, neural pathways for explosive jumps, body control and coordination.
The focus of the Scoop Throw is explosiveness and powerful throwing motion rather than the total amount of resistance being used. We also want to emphasize the speed of the action and control of the body.
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.
Heavy Scoop 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 and hitting in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form. Next focus on improving your vertical jumping abilities.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look up during the action
- Professional: alternating one leg action only
Medicine Ball Heavy Scoop Throw Description
- Place feet shoulder-width apart while maintaining a squat stance; the back should be flat with the chest ‘puffed out’ and gaze directed forward.
- Hold the medicine ball with both hands in front of the chest.
- Rise rapidly out of the squat position, extend the hips forcefully while extending the arms upward until they reach the chest, where forceful extension away from the body occurs
- The medicine ball should be released at a 45˚ angle at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed (stand on toes).
- The feet can leave the ground.
Medicine Ball Heavy Scoop Throw Targeted Musculature
- Gluteus Maximus
- Pectoralis Major
- Serratus Anterior
Medicine Ball Heavy Scoop Throw Common Errors
- Neglecting to fully extend the hips and knees at the peak of the jump
- Neglecting to fully extend the arms when releasing the ball at chest level
- Failing to perform the exercise in one fluid movement optimizing the energy transfer from the legs to the extended arms
Related Ballistic Exercises
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