Medicine Ball Drills

Goal: To develop explosive rotational power, improve force production and transfer, enhance athletic movement efficiency, and build the physical qualities necessary for increased throwing velocity, improved hitting performance, and reduced injury risk.

Med Ball Drills


1. Stretch Shotput Throw

  • 3 Sets x 5 Reps/Side

  • Improve hip-to-trunk separation

  • Develop rotational force production

2. High Knee Lock Out Shotput

  • 3 Sets x 5 Reps/Side

  • Train balance and rotational power

  • Enhance body control

3. Death Drop

  • 3 sets x 5 reps/side

  • Train stability strength

  • Enhance force absorption and body control

4. Seated

  • 3 sets x 4-8 reps

  • train lower half stability

  • Enhance lower half strength and stability

5. Turn and Burn

  • 3 sets x 4-8 reps/side

  • Train rotational power

  • Enhance separation and front leg stability

6. Power Skips

  • 3 sets x 4-8 reps/side

  • Train explosiveness and force absorption

  • Enhance Stability and Power

7. Split Stance scoop

  • 3 sets x 8-12 reps

  • Train rotational and stability

  • Enhance Body control and rotational power

8. Rear elevated around head slam

  • 3 sets x 8-12 reps

  • Train front leg stability

  • Enhance trunk extinction and flexion and single leg stability

8. Rear elevated around head slam

  • 3 sets x 8-12 reps

  • Train front leg stability

  • Enhance trunk extension and flexion and single leg stability

Coaching Notes:

  • Build intensity gradually through the sequence

  • Focus on posture, rhythm, and coordination

  • Last movement (power skips) should feel explosive and game-ready