Medicine ball throws combine strength training and plyometric, or explosive, principles. Using a weighted medicine ball, you can complete a variety of types of overhead, single arm or rotational throws. There are numerous benefits to improving your speed and power with medicine ball throws, both for those interested in general physical conditioning and for amateur or elite athletes.
Medicine Ball Throws
Throwing medicine balls requires that you incorporate strength, speed, flexibility and coordination to successfully complete the exercise. To use medicine ball throws to increase your speed and power, you should use a lighter medicine ball. Jim Giroux of Perform Better recommends that most people use a medicine ball that weighs 4 to 7 lbs. Complete one to three sets of six to 12 repetitions of each type of throw to improve power. The throws must be done as explosively as possible in order for them to effectively increase your speed and power.
Improving Explosiveness and Coordination
Completing medicine ball throwing exercises on a consistent basis will cause you to significantly increase your explosive abilities. You train your muscles to produce a significant amount of force and to produce this force quickly. Although your upper body is primarily the focus during throws, they actually require a full-body effort. Your legs and torso must produce force and keep you on balance throughout the movements. This improvement in coordination helps to prevent injury during daily activities and athletics that are explosive in nature.
Sport Performance Benefits
The increase in explosiveness and power from participating in medicine ball throwing workouts effectively transfers to sport movements. Athletes who incorporate explosive upper body movements in their sport will be more powerful on the court and in the field. For example, volleyball players, who powerfully swing their shoulders during a hit, will be able to hit the ball at a faster speed and thus the ball will travel faster off their hand. Baseball players, whether pitching or not, can see significant improvements in their throwing speed and distance by improving their upper body power. Other athletes who may benefit include tennis, basketball and football players.
Considerations
According to renowned trainer Dr. Juan Carlos Santana of the National Strength and Conditioning Association, an adequate strength base is required prior to beginning medicine ball throwing exercises. The throws cause an increased amount of stress on the musculoskeletal system, and your body should be prepared for this type of intensity. Begin incorporating explosive medicine ball throwing only after at least eight weeks of consistent strength training has been completed.
Member Comments