Medicine-Ball Overhead Throw

Medicine Ball Overhead Throw (Plyometrics)

Positioning

1. Starting Position: Stand with your feet shoulder-width apart.
2. Hold the medicine ball in both hands, keeping it close to your chest.

Movement

1. Preparation: Bend your knees slightly and engage your core muscles. This will help stabilize your body during the exercise.
2. Back Swing: As you prepare to throw, push the medicine ball back between your legs. Make sure to pivot your hips slightly to gain momentum.
3. Overhead Throw: In one fluid motion, swing your arms forward and upward, thrusting the medicine ball overhead. Aim to extend your arms fully above your head while using your legs for added power.
4. Follow Through: Allow your arms to drop naturally after the throw, maintaining balance.
5. Catch (if doing with a partner): If you have a partner, they should catch the ball as it comes down. If you're throwing against a wall, be ready to catch it back.

Tips

- Focus on a smooth and controlled motion.
- Ensure your core stays engaged throughout the exercise for better stability.
- Start with lighter medicine balls until you feel comfortable with the movement before progressing to heavier weights.

Repetitions

- Aim for 8-12 repetitions for 2-3 sets, resting for 1-2 minutes between sets.