Medicine Ball Power Drops Performance Exercise

22 May Medicine Ball Power Drops Performance Exercise

The generation of power from the kinetic chain is imperative in sports performance. Speed, agility, and overall athletic performance is dependent upon this component. That being said, regardless of sport, power development is a key component of any strength and conditioning program.

Improves Your: Upper Body Push Power

Target Area: Prime Movers of the Shoulder Joint

Why Its’ Important: Power generation is strength plus speed. It is necessary to develop both of these components within the kinetic chain. Differing modalities address each of these components. Speed generation can be increase via a number of different modalities incorporating jump training, plyometrics, and Olympic lifting.

The Common Problem: Athletes will lack the ability to generate power thus decreasing overall performance. An athlete may develop high levels of muscular strength but ignore the “speed” component of power development. As a result, power outputs are less than optimal since only one variable of the “power” equation has been addressed. It is imperative a number of different modalities training both the strength and speed components are enveloped in a comprehensive strength and conditioning program.

Solution: The strength and conditioning practitioner during program design and implementation of a training program should incorporate exercises to develop both the strength aspects and speed (i.e. power) of the kinetic chain. This type of training template over time will develop and increase the power outputs of the athlete.

Medicine Ball Power Drops

Set Up:

  • Position yourself with your back on the floor and legs straight
  • Grasp a 4-8 lb. medicine ball with both hands at chest level.


  • Explosively extend the arms upward propelling the medicine ball into the air
  •  Propel the medicine ball upward with both arms providing equal amounts of force.
  • Catch the medicine ball with both hands, return to the starting position of the exercise and repeat 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.