Medicine Ball Punch Throw
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Medicine Ball, Wall
Primary muscle group
Obliques, Pectoralis Major
Secondary muscle groups
Gluteus Maximus, Deltoids, Triceps Brachii
Movement pattern
Rotational Horizontal Throw from Split Stance
Training goal
Power
Sport
MMA, Boxing, Wrestling, BJJ, General Athletic Development, Baseball, Tennis
Overview
Purpose. Train the ground-up sequencing of a strike with a measurable ballistic output.
How it fits the system. A beginner-level rotational horizontal throw from split stance entry in the Ballistic Training section, programmed to develop power. Related work in the library: Medicine Ball Side Toss and Medicine Ball Scoop Toss.
Primary muscles
Obliques, Pectoralis Major
Secondary muscles
Gluteus Maximus, Deltoids, Triceps Brachii
Movement pattern
Rotational Horizontal Throw from Split Stance
Equipment
Medicine Ball, Wall
Difficulty
Beginner
How to Perform
- Stand in a split stance side-on to a wall, ball held at the chest in one hand.
- Load the rear hip and rotate the rear foot as you drive.
- Release the ball into the wall with the arm finishing last.
- Catch or collect the rebound and reset.
Coaching Cues
- "Foot, hip, shoulder, hand — in that order."
- "Rotate the back heel."
- "Arm is the last link."
Common Mistakes
- Throwing with the arm only.
- Keeping the rear foot flat and blocking the rotation.
Progressions & Regressions
Progressions
Increase ball mass slightly, or add a step-in.
Regressions
Two-hand chest pass, or a lighter ball.
When to Use It
When to use
Power work early in a session for combat and rotational-sport athletes.
When not to use
Shoulder or rib pain on rotation.
Programming
4–6 reps per side, 3–4 sets, 1–3 kg ball, 60 seconds rest.
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