The MB Scoop Throw is part of our Medicine Ball Series Protocol that we use with all of our position players and pitchers. This is especially great for all of our catchers!
This exercises combines multiple planes of movement, hip flexion to extension and lower leg power output or rate of force development.
High Level Throwing – MB Scoop Throws from Austin Wasserman on Vimeo.
The goal is to press off the med ball to bring the legs forward so that the ball is directly under the hips. You basically land in a squat position as if you were going to start a kettle bell D-Lift. From here, we attempt a scoop throw and jump towards the wall, gaining hip extension at ball release.
Sets & Reps
We perform 2-3 sets of 5 reps and vary the med ball weight for each set. Sometimes we start with a heavier implement and switch to a lighter one. On other days, we start with a lighter implement and switch to a heavier one.The lighter the med ball, the faster you should move the weight.
Youth athletes will use 4-6lbs and HS/College/Pro athletes will use 6-10lbs. Give it a try!
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