Every year at the Major League Lacrosse All-Star game, a select few players participate in the fastest shot contest. It’s an incredible display of power, with shots reaching speeds up to 114 mph—a record set by Mike Sawyer in 2013.

It’s no secret that the players who participate in this event train extensively on and off the field. Although each player’s lacrosse workout may be unique, it’s a sure bet they all perform some type of med ball throwing exercise.

Med Ball Throws simulate the motion of a lacrosse shot. However, the heavy ball adds resistance to the movement, which overloads the muscles and increases power. As you progress to throwing heavier med balls, you immediately notice you can shoot the lacrosse ball harder.

Below is a progression of med ball exercises from simple to advanced. Add these movements to your training twice per week and you’ll be ripping through the net in no time.

Guidelines

• The forearm of your throwing arm should be parallel to the ground.
• Shift your weight to your rear leg before throwing.
• Pull your throwing arm elbow behind you to create a stable “loaded scapula.”
• Push off your rear leg and attempt to cover as much ground as possible.
• Throw the ball as hard as you can.
• Perform no more than five reps per side.
• Master each drill before progressing to the next.

Step-Back Med Ball Throw

Teaches you how to properly shift your weight backward before throwing.

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Hop-Back Med Ball Throw

Develops single-leg stability and slightly exaggerates your weight shift to further reinforce a rear-leg drive.

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Leap-Back Med Ball Throw

Challenges your body control and improves your rear leg’s ability to store energy and quickly drive into the ground to power your throws.

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