Repeat the throw in a rhythmic fashion on one side, then switch to the other side for the next set.Draw the medicine ball back past the rear hip and then throw the ball forcefully in a powerful underhand scoop throw to a partner or against a solid wall the partner returns the ball to the height of the mid-section (if using a wall throw, stand close enough to the wall to have the ball returned to waist height with a powerful throw).Start in a moderate split stance with the feet approximately 12-16 inches (30-40 cm) apart from heel to toe (the stance width can be similar to the width of the shoulders) and maintain an upright posture, holding the medicine ball to one side of the body with the arms extended.When you cannot perform Olympic weightlifting movements, maximal heave throws for height are a viable substitute for developing vertical power. For submaximal throws, perform 8 to 15 repetitions in each set. Launch the ball along the front of the body in a vertical path and for maximal efforts perform 6 to 8 repetitions in each set. As with many throws, the combination of lower-body power at the beginning of the movement and upper-body speed toward the end of the throw produces a high-velocity performance that launches the ball for maximum distance. The lower-body contributions can be helpful for overall starting strength and vertical jumping ability. The maximal heave throw develops upper-body pulling power for sports such as rowing and wrestling. The Underhand Vertical Squat Throw can be an explosive exercise at maximal intensity or a general strength activity performed at submaximal intensity. Secondary: gastrocnemius, biceps femoris, semimembranosus, rectus femoris. Primary: trapezius, lateral deltoid, anterior deltoid, gluteus maximus, gluteus medius, semitendinosus, vastus lateralis, vastus medialis, vastus intermedius. The body can extend off the floor at the end of the throw, particularly if it is a powerful effort make sure the ball does not hit you when it falls back down.At the top of the squat, pull the medicine ball powerfully upward along the body for maximum height on the throw the trajectory of the throw can be vertical or slightly forward, particularly if passing to a partner.Extend vertically from the knees and hips, accelerating the body upward similar to a squat jump movement and maintain an extended arm position through the jump if enough force is generated during the throw, it is common for the feet to leave the ground.Descend into a low squat, keeping the torso upright, arms extended and ball in front of the body to generate additional force from the lower body.Stand in a tall posture and hold the medicine ball in front of the body at waist height.Medicine Throws Exercise 1: Underhand Vertical Squat Throw In this week’s technical feature, we share a series of different medicine ball throws from Plyometric Anatomy by Derek Hansen and Steve Kennelly. When in doubt, always opt for a slightly lighter ball for safety and preservation of movement quality. Finally, the weight of the medicine ball must be appropriate for you and your chosen exercise. Smaller medicine balls may be difficult to catch, but larger medicine balls can be difficult to throw. A ball that is too soft may not provide enough bounce for rebounding against a wall. A ball that is too hard is not only harder to catch but also very stressful on the hands over numerous repetitions. The ball must be constructed of a material that is easy to grip and also provides some degree of cushioning, or give. Selecting an appropriate medicine ball for chosen activities is an important step in the process. The decision to use partner throws rather than the wall throws depends on availability of equipment and facilities as well as the objectives of the training session. When a partner isn’t available, throw the medicine ball against a solid wall structure to develop athletic upper-body qualities. Throwing the medicine ball back and forth with a partner is a productive and fun activity. Use medicine balls to develop upper-body strength, power, and elasticity through a variety of passes and throws.
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