Medicine Ball Throws

Power-focused throws that teach you to drive force from the ground up through the hips and trunk, not just the arms—perfect for athletes who sprint, jump, and change direction.

Power & Med Ball 5 exercise videos Best done with space and a sturdy wall

Backward Med Ball Throw

Intermediate–Advanced

Explosive backward throw emphasizing hip drive and triple extension, offering a simple way to gauge power output without a barbell.

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Granny Medicine Ball Throw

Beginner–Intermediate

Underhand “granny style” throw that teaches hip extension and coordinated drive without overloading the shoulders, great for early power progressions.

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Hop Forward To Backward Med Ball Throw

Advanced

Add a small hop before the backward throw to layer timing, coordination, and elastic recoil on top of raw hip power for field and court athletes.

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Lunge Med Ball Throw

Intermediate

Step into a lunge and throw from the legs and hips while keeping the trunk engaged, ideal for athletes who need power in split-stance positions.

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Rotational Med Ball Throw

Intermediate–Advanced

Powerful rotational throw into a wall that trains hip and trunk rotation for sports like baseball, tennis, golf, and any cutting or striking patterns.

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