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 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 lunge stance, look forward & track an object/person
Overhead Medicine 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 athletic stance position; knees and hips are slightly flexed; upper-body remains straight; face the wall/partner; maintain neutral head position; keep looking forward
- Extend the hips forward and explosively throw the MB forward towards the wall/partner
- Receive bounce pass from wall/partner; do NOT catch MB in the air
Related Ballistic Exercises
- Lunge Overhead Med Ball Throw
- Broad Jump with Single Leg Landing
- Medicine Ball Diagonal Lunge Plate Blocks
We provide you with some more workouts and training tips you may be interested in to optimize your training.