Overhead Medicine Ball Throw Progression
Overhead Medicine Ball Throw Progression
Overhead Medicine ball throwing is a big part of power development and injury prevention for our throwing and racket sport athletes at @bodybyboyle. This is a great way to to develop anterior chain throwing power as well as deceleration strength through the scapular stabilizers and rotator cuff musculature.
We recommend using a 1-2 kg medicine ball for this drill. Coaches often have their athletes throw balls that are too heavy, placing too much load at the shoulder and slowing down the speed of the throw. When it comes to medicine ball throws velocity is the name of the game so keep it light.
It’s important to progressively increase the stress on the shoulder complex over the course of the training cycle. We prefer to use a developmental progression over the course of the entire training window working from the ground up from Tall Kneeling to a Dynamic Stepping Progression in 3-4 week blocks. By progressing the position you are slowly allowing the athlete to produce more power as you introduce new postures.
Within those 3-4 week blocks I will also progressively move the athlete further from the wall but have them aim at the same target. Demanding that the athlete hits the same target from a greater distance means that they must throw with a greater velocity. Providing the athlete with a target also gives them a goal oriented task, rather than aimlessly tossing the ball off the wall.🎯
• Tall Kneeling: Progress distance over 3-4 weeks.
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• 1/2 Kneeling: Progress distance over 3-4 weeks.
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• Standing: Progress distance over 3-4 weeks.
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• Split Stance: Progress distance over 3-4 weeks.
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• Dynamic Step: Progress distance over 3-4 weeks.