Medicine Ball Overhead Throw

14 May Medicine Ball Overhead Throw

The development of power in the kinetic chain is imperative for success on the field of competition. The rotary athlete is required to develop power to throw, hit, sprint, and change direction. A lack of power will decrease the generation of swing speeds, bat speed, clubhead speed, and acceleration.

The development of power within the kinetic chain requires specialized exercises developing speed within the neuromuscular system via rapid contraction of muscles fibers. This can be achieved via a number of different training modalities such as Olympic lifting, jump training, and plyometrics.

Improves Your: Upper body power outputs

Target Area: Posterior chain, core, and upper extremities

Why It’s Important: Rotary athletes require the generation of power from the upper body and lower body in multiple planes of motion.

The Common Problem: The athlete lacks upper body power causing a reduction in total body power outputs, bat speed, clubhead speed, and throwing velocities.

The Solution: The implementation of upper body power exercises within a comprehensive strength and conditioning program.

Medicine Ball Overhead Throw

Set Up:

  • Stand facing a concrete wall
  • Place the feet 4-6 feet away from the wall, feet shoulder width apart, knees slightly bent, arms overhead, and grasping a 3-8 lb. medicine ball



  • Bend the elbows and allow the medicine ball to move to a position behind your head
  • Allow the upper body to bend slightly backwards and then forcefully throw the medicine ball at the wall
  • Catch the medicine ball, return to the starting position of the exercise and repeat the throw for 8-10 repetitions


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 provides Sean a proven track record of success.  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.