Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, size and flexibility. This week we highlight Overhead Med Ball Throws, a full-body exercise that develops explosive strength and power.
Who's Doing It
- Ball State Volleyball
- University of Florida Volleyball
- Steve Nash
- Justin Verlander
- AJ Hawk
- Mike Vrabel
- Jody Shelley
- Jimmy Rollins
Muscular Benefits
- Increases power in lower body muscles: glutes, quads and calves
- Increases strength in back extensor and other core muscles for transferring power from the lower to the upper body
- Improves coordination of muscle activation when transferring from lower to upper body movement to maximize power
Sports Performance Benefits
- Improves triple extension of the hips, knee and ankles for faster sprinting and jumping, increased quickness and a higher vert
- Improves the connection between the lower and upper body so you can be strong and stable on your feet while performing powerful upper body movements
- Prepares the body for high intensity and explosive full-body exercises, such as Olympic lifts
Overhead Med Ball Throws Description
- In athletic stance, hold med ball at chest height with arms fully extended
- Perform semi-squat while bringing med ball between legs
- Explosively jump out of squat and throw med ball overhead to partner or against wall
- Turn and catch ball from partner or rebounding off wall
Sets/Reps: 6x2
Coaching Points
- Generate power from the ground up
- Fully extend hips forward to throw med ball
- Throw med ball out, not up
Photo Credit: Getty Images // Thinkstock
