Explosive Medicine Ball Throws for Baseball

Medicine Ball Throws – 2 Great Explosive Exercises That Are Effective and Fun!

When I talk about medicine balls in this article I am referencing pretty much any kind of ball as far as the design. It doesn’t matter if you use a soft med ball or the traditional hard med ball. The only other thing that you need is open outdoor space for executing some intense throws. I would recommend the throws be done on grass. Depending on your level of strength a relatively strong male can start with a 25 to 35 lb ball and a relatively strong female can begin with a 20 to 30 lb ball.

1. Clean and Throw (Vertical): This particular drill is terrific for developing the explosive core power and stability to control the toss of the ball. Begin by standing over the ball with your feet shoulder width distance apart. From here squat and clean the ball to your chest in one single swift movement. Next, explosively squat and chest pass the ball vertically from the top of your chest. Do not favor one arm over the other and throw the ball as high as you possibly can! Keep control of where you throw the ball so it can drop into position to immediately clean and throw it again.

2. Overhead Back Throws (Distance): This particular drill allows you to involve more of your core by extending your abdominal wall even more and strengthening your back at the same time. To execute this drill again stand over the ball as described in the clean and throw drill. Next, quickly squat to firmly grab the ball with each hand on the sides. From here accelerate your movement back to the standing position while swinging your arms with the ball over your head and throwing the ball behind you as far as possible! This is where you extend the abs and allow your back to counter the movement. This is great for athletic explosion and developing overall core fitness and strength.

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