Medicine Ball Overhead Scoop Throw Performance Exercise

07 Jul Medicine Ball Overhead Scoop Throw Performance Exercise

The development of lower body power is integral in most all sports. Increasing the rate of force production and speed of force production will benefit the athlete in the majority of actions involved in sport today. One type of modality the strength and conditioning coach can utilize to enhance lower body power production is plyometrics sometimes referred too as jump training.

Improves Your: Lower Body Power Outputs & Triple Extension

Target Area: Lower Body Musculature

Why Its’ Important: Lower body power is a component of improving an athlete’s sprinting capacities, the ability to change direction, and generate ground reaction forces. Increasing lower body power outputs will improve the athlete’s ability to execute the aforementioned actions in addition to more sport specific activities such as jumping, tackling, throwing, and striking.

The Common Problem: Many athletes are limited in their lower body force production, speed of force production, and general power outputs. This results in less than optimal execution of athletic actions and limited success during competition.

Solution: The implementation of exercise to develop speed and force production of the lower body within a comprehensive strength and conditioning program.

Medicine Ball Overhead Scoop Throw

Set Up:

  • Grasp a 10 – 20┬álb. medicine ball with both hands in front of the hips
  • Place the feet slightly wider than shoulder width apart, torso upright, and eyes looking forward



  • Squat downward by bending at the both the knees and the hips
  • Lower the hips until the upper thighs are parallel to the floor, explosively extend the hips upward and simultaneously extend the arms overhead
  • Continue to extend the hips until the legs are straight and release the medicine ball straight up in the air when the arms and legs are extended
  • Allow the medicine ball to fall to the floor, pick the medicine ball up off the floor, and repeat the exercise
  • Perform 6-10 repetitions of the exercise


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.