Med Ball Vertical Throw (How To, Benefits and more)
The Med Ball Vertical Throw is an explosive power exercise that develops lower-body force production and full-body coordination. By generating power through the legs and extending through the hips, this movement improves athletic performance in sports requiring jumping, sprinting, or overhead force production. It’s a great drill for building explosive strength and reinforcing proper movement mechanics.
Primary Muscles Worked: Quadriceps, Glutes, Shoulders
Secondary Muscles Worked: Core, Calves, Triceps
Equipment Needed: Medicine Ball
Step-by-Step Instructions
Set-Up:
- Stand with your feet shoulder-width apart, holding a medicine ball at chest level with both hands.
- Keep your elbows slightly bent and engage your core.
Execution:
- Lower into a quarter squat by bending your knees and loading your hips.
- Explode upward by extending your hips, knees, and ankles simultaneously while throwing the med ball straight up overhead.
- Follow through with your arms, releasing the ball at the peak of your extension.
- Let the ball drop to the ground or catch it as it returns, then reset for the next rep.
Tips for Proper Form:
- Use your legs to generate power rather than just your arms.
- Keep your chest up and avoid leaning too far forward.
- Focus on a smooth, coordinated motion from the lower body through the upper body.
Key Benefits
- Develops explosive power and coordination.
- Enhances lower-body force production, benefiting jumping and sprinting performance.
- Reinforces proper triple extension mechanics (ankle, knee, and hip extension).
Modifications and Variations
- Easier Option: Use a lighter med ball and focus on technique before increasing intensity.
- Harder Option: Use a heavier med ball or perform the movement continuously for conditioning.
Common Mistakes
- Relying Only on Arms: The power should come from the legs and hips, not just the upper body.
- Not Fully Extending: Ensure a full triple extension to maximize force production.
- Lack of Control: Avoid wild throws—focus on accuracy and consistency in movement.
Reps and Sets Recommendations
- For Power Development: 3–5 sets of 3–5 reps with a moderate-weight med ball.
- For Conditioning: 3–4 sets of 8–12 reps with a lighter med ball and minimal rest.
- For Sport-Specific Training: 4–6 sets of 4–6 reps, focusing on maximal explosive effort.
