The Medicine Ball Overhead Pass is a plyometric exercise for beginners to develop neural pathways for explosive shots, body control, balance and coordination.
The Medicine Ball Overhead Pass may be implemented to improve power. The focus is on explosiveness, rather than the total amount of resistance you use.
Therefore, you want to emphasize the speed of the action and control of the body.
Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training and how to develop neural pathways for maximum power for better results.
Medicine Ball Overhead Pass 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 and upper-body remains straight. Face the wall/partner. Maintain neutral head position and keep looking forward
- Extend the hips forward, flex the hips and explosively throw the MB forward towards the wall/partner.
- Catch the rebound and quickly repeat.
- Pass MB without prior hip extension
- Lose balance
- Releases MB early
Medicine Ball Overhead Pass 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 landing in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy then change your stance.
Here are the progression levels:
- Beginner: athletic stance
- Advanced: lunge position
- Professional: one leg stance
Related Plyometric Exercises
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.