This is one of our favorite Medicine Ball Throwing drills for Catchers! We integrate this exercise in January after we’ve built a solid foundation of Strength, Movement & Coordination and High Level Throwing Patterns.
Progression 1: MB Squeeze Throws
Athletes need to first feel the trunk/torso working against the hips. This is a simple, yet effective drill to start with.
Progression 2: Side Slide Rotation MB Throw
This couples strength & coordination together, focusing on strengthening through hip and trunk rotation.
Progression 3: Catcher MB Throw
We then progress to the catcher MB throw, focusing on medicine ball pathway and the hip to trunk relationship rather than specific footwork. I am not a catching instructor and I don’t care about footwork in this drill. (Catching instructors go ahead and integrate your own footwork teachings during this drill).
Sets, Reps & Weight
We usually perform 3-5 sets of 5-8 reps depending on the phase and the weight of the ball. Having max INTENT when throwing these medicine balls is key! Make sure the athlete is using a light enough weight so they can move it as fast as possible! As an athlete progresses and gets stronger, increasing the weight of the MB is ok!
- 12 and younger – 2lb-4lb
- 13-18 – 4lb-6lb
- 18+ – 4lb-8lb
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