Med ball throws are an excellent tool in the tool box for implementing power training into just about anybody’s fitness program. Check out today’s video to learn a little more:

Med Ball Throws for Power

[youtube]https://www.youtube.com/watch?v=-k8Gtpv6pPE[/youtube]

When:

Early in the program, after warm-ups.

Why:

Including med ball throws is an easy way to get more power into our program- linear, lateral, rotational… Med ball throws are also a great entry-level level tool, accessible to almost everyone! Including med ball throws before our strength work helps to wake up and “excite” our nervous system for the higher intensity (increased load) strength work to follow.

How:

Start slow to figure out the type of throw(s) you’re going to use. Once you have the pattern down, add velocity. Lighter is better here… We almost always throw 4# med balls at BSP NOVA, but occasionally we will go up to 10#. Velocity is the goal! As for volume? Shoot up to 6 throws per set, but if you feel power falling off rep to rep, the set is over.

Here’s a bunch of our favorite med ball throws:

Chest Pass MB Throw

[youtube]https://www.youtube.com/watch?v=3TFb48xuyBg[/youtube]

Chest Pass MB Throw with Step

[youtube]https://www.youtube.com/watch?v=sihui0sI2Hw[/youtube]

Overhead MB Throw

[youtube]https://www.youtube.com/watch?v=lHwLziIs008[/youtube]

Overhead MB Throw with Step

[youtube]https://www.youtube.com/watch?v=4L4ndQV7ARs[/youtube]

Water Pail MB Throw

[youtube]https://www.youtube.com/watch?v=l1dlPpgwZTM[/youtube]

Lateral MB Throw

[youtube]https://www.youtube.com/watch?v=4W8qxOaGCeo[/youtube]

Sprinter MB Throw

[youtube]https://www.youtube.com/watch?v=JUPXvwyItz0[/youtube]

Reverse MB Throw

[youtube]https://www.youtube.com/watch?v=rHF8sfucMHI[/youtube]

Reverse Transverse MB Throw

[youtube]https://www.youtube.com/watch?v=09zh_6qX2fI[/youtube]

Axe MB Throw

[youtube]https://www.youtube.com/watch?v=nqf9jvzROJA[/youtube]

Cross Body MB Throw

[youtube]https://www.youtube.com/watch?v=YmA4mGpEP54[/youtube]

You can also think about combining different movements together

Pop-Up + Broad Jump – Chest Pass MB Throw

[youtube]https://www.youtube.com/watch?v=KgAIFuMwu8A[/youtube]

Skater Jump – Lateral MB Throw

[youtube]https://www.youtube.com/watch?v=PvV9XB7MTyc[/youtube]

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Bio
Latest Posts

Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

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Video(s): Med Ball Throws for Power

A simple way to add power training for nearly anyone