Medicine Ball Training – Exercises, Programming Guidelines, and More!

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Utilizing medicine ball throws in your training is a great way to transfer your general strength qualities into baseball specific power!

Power development is plane specific and medicine ball throws will allow you to train more “baseball specific” power by allowing you to work in planes (frontal, transverse) that are required of you by your sport (baseball).

Medicine Ball Drills and Weight Used

Here’s some of our favorite medicine ball drills and the weight we typically use for each drill:

Rotational Throws

Forward Facing Rotational Scoop Toss Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 6 LB Medicine Ball

Forward Facing Rotational Shot-Put Throw Performed by Arizona Diamondbacks SS, Ricky Martinez:

Weight Used: 6 LB Medicine Ball

Split-Stance Anti-Rotation Scoop Toss Performed by Texas A&M University – Corpus-Christi P, Hayden Thomas:

Weight Used: 6 LB Medicine Ball

Figure-8 Rotational Shot-Put Throw Performed by Arizona Diamondbacks SS, Ricky Martinez:

Weight Used: 6 LB Medicine Ball

Step-Back Rotational Scoop Toss Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 6 LB Medicine Ball

Single-Leg Rotational Scoop Toss Through Swing Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 4-6 LB Medicine Ball

Hook-Behind Rotational Scoop Toss Performed by University of Texas P, Jared Southard:

Weight Used: 6 LB Medicine Ball

Step-Behind Rotational Shot-Put Throw Performed by Chicago White Sox P, Jacob Lindgren

Weight Used: 6 LB

Shuffle-Shuffle Rotational Shot-Put Throw Performed by Arizona Diamondbacks SS, Ricky Martinez:

Weight Used: 6 LB Medicine Ball

Two-Hop Rotational Scoop Toss Performed by Texas Rangers P, George Janca:

Weight Used: 6 LB Medicine Ball

Single-Leg Heiden Jump to Rotational Shot Put Throw Performed by Chicago White Sox P, Jacob Lindgren:

Weight Used: 6 LB Medicine Ball

Kneeling Jump to Rotational Shot Put Throw Performed by Chicago White Sox C, Ivan Gonzalez:

Weight Used: 6 LB Medicine Ball

Overhead Stomps

Overhead Stomp Performed by Chicago White Sox P, Jacob Lindgren:

Weight Used: 10-12 LB

Overhead Recoiled Stomp Performed by Texas A&M University – Corpus-Christi P, Hayden Thomas:

Weight Used: 10-12 LB

Overhead Side-to-Side Stomp Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 10-12 LB

Figure-8 Overhead Recoiled Rollover Stomp Performed by University of Texas P, Jared Southard:

Weight Used: 6-8 LB

Single-Leg Overhead Stomp Performed by University of Texas P, Jared Southard:

Weight Used: 8-12 LB

Overhead Forward Throws

Split-Stance Overhead Forward Throw Performed by Chicago White Sox C, Ivan Gonzalez:

Weight Used: 4 LB

Step-Into Overhead Forward Throw Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 4 LB

Crow Hop to Overhead Forward Throw Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used 4 LB

Throws for Distance & Height

Backward Overhead Throw for Distance Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 10-12 LB

Forward Scoop Toss for Distance Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 10-12 LB

Forward Chest Pass for Distance Performed by Los Angeles Dodgers OF, Chris Roller:

Weight Used: 10-12 LB

Vertical Scoop Toss for Height Performed by Washington Nationals C, Tres Barrera

Weight Used: 10-12 LB

Tall-Kneeling Chest Pass for Distance Performed by Chicago White Sox C, Ivan Gonzalez:

Weight Used: 6-8 LB

Effort Level/Intent for Medicine Ball Throws

When performing your medicine ball stomps and throws this off-season your goal should be one of three things (depending on which exercise you’re performing):

Throw the ball as far and as high as you can

Throw the ball through the wall

Throw the ball through the floor

Remember, the goal with your medball throws and stomps is to improve POWER output. You can’t do this by simply going through the motions on your medball work. LET IT RIP!

Recovery/Programming Guidelines

Generally speaking, 60-90 seconds recovery following each set of medball throws is plenty of time for the athlete to maintain high outputs. With my athletes, I like to superset a light thoracic mobility drill, arm care exercise, or catch-all mobility drill with their medball drills. This gives them plenty of time to recover from the previous set.

Complete Medicine Ball Power Development Program

If you’re someone that’s looking for a complete medicine ball program that you can implement into your workouts this off-season check out our 16-Week Medicine Ball Power Development Program

With our Med Ball Manual, you’ll get 16 weeks of carefully progressed throws, slowly building to high velocity, high power variations that will teach your body how to produce force, and transmit it through the body, as quickly and efficiently as possible. This program is designed to supplement your existing training regiment and take out the guesswork so you can focus on ball-breaking displays of power! Click HERE for more information!

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