MED BALL DRILLS FOR THROWING EVENTS

In this post I'm going to introduce two exercises designed by Boo Schexnayder to teach upper and lower body mechanics in the throwing events. These drills are simple and easy to follow, allowing the thrower to focus on basic mechanics during each phase of the throw.

This exercise is designed to teach basic upper and lower body mechanics and the proper integration of the two. The exercises are all double arm throws done with medicine balls. The simplicity of the double armed ball throw enables the thrower to focus on basic upper and lower body mechanics and eliminates any distraction the strike may cause.

DRILL #1: KNEELING SQUARE PUSH

The first drill is a kneeling square push. The term "square" refers to the fact that the throw begins with the shoulder square to the direction of the throw. This exercise enables teaching of the proper physical positioning of the ball with respect to the thrower's body throughout the throw. It also introduces the concept of the strike occurring late after the throw is initiated in the body's core. In this exercise, the thrower kneels with the ball at the chest with the arms and wrists flexed. The thrower rocks back a bit and then moves forward a bit so that the ball is already moving forward when struck. The key point here is teaching the thrower to strike a moving ball. The strike is a pushing movement with the thumbs directed downward as the wrists extend at release.

The Kneeling Square Push:

1. Kneeling position. Ball centered near the chest. Arms flexed, wrists flexed, elbows out.
2. Thrower rocks back.
3. Thrower rocks forward.
4. Strike occurs just after forward rocking movement begins. Strike is a push. Elbows up. Thumbs down at release.

DRILL #2: KNEELING SQUARE OVERHEAD FORWARD THROW

Drill two is a kneeling square overhead forward throw. The premise of this drill is identical to the previous one but an overhead throw takes the place of the push. The ball is positioned high and just behind the head. Note that on all our overhead forward throw work, that the forearms are turned outward slightly so that the elbows are wider than the shoulders, and wrist and the elbows are flexed slightly. Striking a moving ball as the thrower rocks forward again is a key point. Note the pronation and that the thumbs are directed downward at release. Here the idea of preserving positional relationships is introduced by making sure the ball doesn't lag excessively as the thrower rocks forward.

The Kneeling Square Overhead Forward:

1. Kneeling position. Ball over and just behind the head. Arms flexed. Wrists flexed. Elbows out.
2. As thrower rocks forward, ball moves forward. Excessive lag of the ball is incorrect.
3. Pronation turns thumbs downward at release.

Bibliographic references:

• CompleteTrack. (2016). Medicine Ball Drills for Throwing Events [Video file]. YouTube. https://youtu.be/uqGytI20ggc?si=kQ62epmoDSZlJcdY