Medicine Ball Scoop Toss
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Medicine Ball
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Erector Spinae, Deltoids, Trunk
Movement pattern
Vertical Extension Throw
Training goal
Rate of Force Development
Sport
General Athletic Development, Football, Soccer, Rugby
Overview
Purpose. Train vertical power expression without the landing stress of jumping.
How it fits the system. A beginner-level vertical extension throw entry in the Ballistic Training section, programmed to develop rate of force development. Related work in the library: Medicine Ball Punch Throw and Medicine Ball Side Toss.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Erector Spinae, Deltoids, Trunk
Movement pattern
Vertical Extension Throw
Equipment
Medicine Ball
Difficulty
Beginner
How to Perform
- Stand with the feet shoulder width apart holding a medicine ball low between the legs.
- Hinge and dip into a quarter squat with the ball near the shins.
- Brace the trunk and keep the back flat.
- Extend the hips, knees and ankles explosively.
- Release the ball upward and slightly forward, letting the arms follow.
- Collect the ball, reset and repeat.
Coaching Cues
- Drive the floor away, the arms just guide the ball.
- Extend fully through the hips and ankles.
- Throw with maximum intent every rep.
Common Mistakes
- Lifting the ball with the arms.
- Rounding the back in the dip.
- Using loads that slow the movement down.
Progressions & Regressions
Progressions
Increase ball weight slightly or add a jump on release.
Regressions
Reduce ball weight and range.
When to Use It
When to use
For triple extension power, especially when landing must be limited.
When not to use
With lower-back pain in the loaded dip.
Programming
4 to 6 sets of 3 to 5 throws.
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