Med ball throws allow us to train explosive hip and knee extension, coordinate full-body sequences, and introduce movement variability without losing intent.
They’re one of the most versatile and underutilized tools in athletic development.
✅ High-force, high-velocity
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✅ Freedom in joint angles and movement positions
✅ The ability to release the implement, just like sport
You can:
Use them before sprints for potentiation
Pair them with lifts in a contrast training format
Combine them with jumps (hurdle hops → explosive throw)
✅ The ability to release the implement, just like sport
You can:
Use them before sprints for potentiation
Pair them with lifts in a contrast training format
Combine them with jumps (hurdle hops → explosive throw)
Use different planes of motion and joint angles to better reflect sport
And yes, they can absolutely be used to build strength, too. Just like any other tool, it comes down to applying overload…heavier balls, more volume, more intent.
What does the research say?
And yes, they can absolutely be used to build strength, too. Just like any other tool, it comes down to applying overload…heavier balls, more volume, more intent.
What does the research say?
- Faigenbaum et al. (2007) A 6-week medicine ball training program significantly improved upper-body power (measured by medicine ball throw distance) and sprint speed in athletes.
- Rhea et al. (2008) Medicine ball throws, included in an explosive resistance training program, contributed to significant improvements in sprint time and vertical jump performance in trained collegiate athletes.
That’s why I include explosive med ball throws and circuits in all of my training programs, not just for power development, but as a way to assess, reinforce intent, and keep athletes sharp.
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