Med Ball Throws

By: Tom Howley

Originally Published in: Complete Conditioning for Lacrosse

Provided by: Human Kinetics

MEDICINE BALL OVERHEAD TOSS

Upper-body strength and power are essential for ball control, stick handling, and contact.

Purpose

This exercise develops explosive power in the upper body as well as shoulder strength and mobility.

Equipment

3- to 16-pound (1.5-7 kg) medicine ball

Setup

Stand 12 to 15 feet (3.5-4.5 m) away from a partner or wall, holding a medicine ball with both hands.

Procedure

• Holding the ball, extend the ball overhead, reaching back as far as shoulder flexibility allows (figure 4.59a).
• Drive the arms forward and throw the ball at the partner or wall, following through with the upper body (figure 4.59b). As the ball is released, step forward with one foot and complete the movement in a split position.
• Keep the core muscles engaged and tight throughout.
• With each throw, alternate steps and perform for the prescribed number of reps.

Figure 4.59 Medicine ball overhead toss.

MEDICINE BALL SQUAT THROW

Most lacrosse movements require all of the muscles and joints to work together in a powerful manner. In order to throw the medicine ball, the athlete must initiate power in the hips and conduct the force through the core and out through the upper body.

Purpose

This exercise develops total-body power.

Equipment

Medicine ball

Setup

Stand with the feet shoulder-width apart and hold a medicine ball with both hands.

Procedure

• Holding the ball in both hands, squat into a slightly flexed position at the knee and hip joints (figure 4.60a). The back should remain flat throughout.
• Drive the body upward, exploding with the hips and extending the hands upward, and release the ball as it clears the upper body (figure 4.60b).
• Keep the core muscles engaged and tight throughout.

Figure 4.60 Medicine ball squat throw.

MEDICINE BALL CHEST PASS

The chest pass will complement the overhead pass as a means of developing strength and power in the upper body. Although beneficial for all athletes, the medicine ball drills may be especially helpful (and fun!) for younger athletes and beginners.

Purpose

This exercise develops explosive power in the upper body.

Equipment

3- to 16-pound (1.5-7 kg) medicine ball

Setup

Stand 12 to 15 feet (3.5-4.5 m) away from a partner or wall, holding a medicine ball with both hands (figure 4.61 a).

Procedure

• Holding the ball in both hands in front of the chest, drive the hands forward similar to a chest pass in basketball.
• Follow through with full extension of the arms without falling forward and stride through with one leg as the ball is released (figure 4.61 b).
• Keep the core muscles engaged and tight throughout.
• With each throw alternate steps and perform the prescribed number of reps.

Figure 4.61 Medicine ball chest pass.