Vertical Med Ball Throw

Efficient shoulder range of motion arm positioning in the swing, and the ability to manipulate shots

Starting position:

Holding a medicine ball at the chest, in a standing position, as if to squat.

Movement:

Begin the movement with a counter movement by bending the hips and knees as if you squat and jump. Create the initial movement by driving the legs in to the ground, to create an upward force of the body. As the momentum you create with the lower body starts to lift the torso up, use the created momentum to help propel the ball up overheard, the force should allow you to though the ball up overhead to a target, or as high as possible. Control the weight in the downward movement, and slightly bend the hips and knees to receive the weight at the chest before starting the next rep or lowering the weight to the ground.

Notes: For safety through in to a high stable wall, or slightly away from you to not have it land on you. Depending on weight, allow to ball to hit the ground, to protect the shoulders. This is a full body power progression, loading force from the ground, up through the legs, and in to the torso then arms.