Hop Forward To Backward Med Ball Throw
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Hop Forward to Backward Med Ball Throw, an explosive plyometric exercise that develops total-body power. By combining a forward hop with an overhead backward throw, this drill trains your ability to generate force quickly through the legs, hips, and core — perfect for athletes who need speed, coordination, and explosive power.
🔥 Benefits of the Hop Forward to Backward Med Ball Throw:
- ✅ Builds full-body explosiveness through the legs, hips, and core
- ✅ Trains rapid power transfer from a forward hop into a backward launch
- ✅ Improves coordination, timing, and athletic movement patterns
- ✅ Great for athletes in sports requiring sprinting, jumping, or change of direction
📝 Workout Details:
Exercise: Hop Forward to Backward Med Ball Throw
Difficulty Level: Intermediate to Advanced
👟 What You’ll Need:
✔ Medicine ball (10 lb ball used in this video)
✔ Medicine ball used in this video: https://amzn.to/4m21589
✔ Open space to safely hop and throw the ball overhead backward
📅 Add This to Your Routine:
This is a great addition to any power or plyometric training session, dynamic warm-up, or athletic development program. Perform 2–4 sets of 6–10 reps, focusing on staying explosive with each throw. Choose a med ball weight that lets you move fast without slowing down your power output.
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📲 Instagram: @drbriandamhoff
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📢 DISCLAIMER: Always consult with a licensed healthcare professional before starting any new exercise program. Perform all movements at your own risk and prioritize proper form.