Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, size and flexibility. This week we highlight Overhead Med Ball Throws, a full-body exercise that develops explosive strength and power.
Who’s Doing It

• Ball State Volleyball
• University of Florida Volleyball
• Steve Nash
• Justin Verlander
• AJ Hawk
• Mike Vrabel
• Jody Shelley
• Jimmy Rollins

Muscular Benefits

• Increases power in lower body muscles: glutes, quads and calves
• Increases strength in back extensor and other core muscles for transferring power from the lower to the upper body
• Improves coordination of muscle activation when transferring from lower to upper body movement to maximize power

Sports Performance Benefits

• Improves triple extension of the hips, knee and ankles for faster sprinting and jumping, increased quickness and a higher vert
• Improves the connection between the lower and upper body so you can be strong and stable on your feet while performing powerful upper body movements
• Prepares the body for high intensity and explosive full-body exercises, such as Olympic lifts

Overhead Med Ball Throws Description

• In athletic stance, hold med ball at chest height with arms fully extended
• Perform semi-squat while bringing med ball between legs
• Explosively jump out of squat and throw med ball overhead to partner or against wall
• Turn and catch ball from partner or rebounding off wall

Sets/Reps: 6×2
Coaching Points

• Generate power from the ground up
• Fully extend hips forward to throw med ball
• Throw med ball out, not up