Medicine Ball Overhead Throw

Coaching cues

• Stand tall with feet shoulder-width and hold the medicine ball at mid‑chest, elbows under the ball and wrists neutral.
• Brace your core and take a small dip by bending hips and knees while keeping the torso upright.
• Drive through the legs and extend the hips, then rapidly flex the shoulders and extend the elbows to launch the ball overhead and forward.
• Release the ball slightly above forehead level at a 30–45° angle while keeping the ribcage down to avoid low‑back arching.
• Finish tall on the toes with arms extended and eyes forward.
• Catch the return (or retrieve the ball) with soft knees and a neutral spine.
• Reset, inhale, and repeat powerful, crisp throws; exhale on each release.