Medicine Ball Catch and Overhead Throw

Setup

1. 01Choose a light medicine ball, typically 2 to 5 kg.
2. 02Stand facing a partner or rebounder a few meters away.
3. 03Set a staggered or square stance with soft knees.
4. 04Raise the hands overhead ready to receive the ball.

Execution

1. 01Catch the incoming ball overhead, absorbing it with a slight backward reach.
2. 02Let the trunk and lats load eccentrically as the ball travels back.
3. 03Reverse explosively, throwing the ball forward and down with both arms.
4. 04Reset the hands overhead for the next catch.

Checkpoints

• -The catch is absorbed smoothly, not stopped rigidly.
• -Ribs stay stacked over the pelvis; no big lumbar arch.
• -The throw comes from the trunk and lats, not just the arms.
• -Each rep is maximal intent at a light load.

Common mistakes

• -Using a ball so heavy the throw becomes slow and grinding.
• -Hyperextending the lower back during the overhead catch.
• -Pausing too long between catch and throw, killing the elastic rebound.
• -Throwing with arms only and leaving the trunk out of the movement.