Medicine ball throwing is a powerful tool in elite athletic training, especially for events that require explosive power and speed. This exercise is highly effective for improving Rate of Force Development (RFD), helping athletes transition from pure strength to power and speed.
Medicine ball throws also utilise the Stretch-Shortening Cycle (SSC), maximising elastic energy and enhancing force production efficiency. The multi-directional movements involved in throws stress tissues (spinal rotation and lateral motions) closely mimic the dynamic demands of jumping and take-off. These movements engage key fascial slings, like the anterior oblique sling, which links the upper and lower body, increasing rotational power critical developing running speed and at take off.
Incorporating medicine ball throws into training improves neural priming, allowing the nervous system to fire muscles rapidly, translating strength gains into fast, explosive movements. By varying the angles, directions, and loads during throws, athletes can enhance motor control and adaptability of the muscular and fascial systems.
Research backs the benefits of ballistic training, showing it improves both power and speed. However, it’s crucial to maintain a balanced program that includes both maximal strength and ballistic exercises to ensure optimal transfer to athletic performance, without overloading one aspect of training.
Take a look at the strength and conditioning sections for a balanced approach to training
Here are some examples of what we do throwing medicine balls
Anterior Chain | Posterior Chain | Rotational |
Floor Slam | OH Throw Height | Walking Russian Twist |
OH Wall Slam | OH Throw Distance | Split Stance Rot Throw |
Supine Throw |
| Rotation Wall Slam |
Chest Pass |
| 2 step Putt |
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| Lunge Walk Throw/Catch |
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| Lunge Walk Russian Twist |
We tend to do 2sets of 8reps as part of our neural prep warm ups. Sessions cover a variety of throws to stimulate anterior, posterior and rotational tissues. We complete sessions based on what our athletes are trying to achieve during their individual training periodisation.
Session 1 | Session 2 | Session 3 | Session 4 |
Floor Slam | OH Wall Slam | Supine Throw | Chest Pass |
Walking Russian Twist | Split Stance Rot Throw | Rotation Wall Slam | Lunge Walk Russian Twist |
OH Throw Height | OH Throw Distance | 2 Step Putt | Lunge Walk Throw/Catch |
Rotational Wall Slam | 2 Step Putt | OH Throw Height | OH Throw Distance |
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