When training the throwing movement with medicine balls, we need to implement a specific type of drill that will enhance high level throwing patterns, not inhibit them! Instead of performing the traditional shuffle throws in which you push the ball straight into the wall, try the shuffle behind throws.
This drill will reinforce the hip to trunk relationship AND allow the hips to open as the trunk (torso) turns back against that movement. This creates resistance AND resistance creates velocity!
The Exercise & Implementation
We perform a ton of medicine ball throws throughout the off-season and pre-season months such as Rotation MB Throws, Overhead Throws & Side Slams BUT we don’t really start the shuffle behind throws until after Thanksgiving.
When initiating this movement, focus on stepping behind the lead leg. This will help close the hips in order to re-open them as you stride towards the wall.
When you stride, the MB should then elevate towards the rear shoulder. This will allow the trunk to turn back against the hips opening. It also mimics when the arm should start its movement back to throw. This is also a great drill for sequencing!
When that lead foot plants and the hips are open, this is when the trunk (torso), that is already turned back, propels the ball forward towards the wall. This is how resistance is created in the body!
Sets & Reps
We usually perform 3-5 sets of 5-8 repetitions. We want the movement to be clean and fluent, so the use of lighter MBs is imperative. Our high school athletes will use 12, 8, 6 and 4 pound balls as our youth athletes will use 4 and 2 pound balls.
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