Medicine Ball Toss

The Medicine Ball Toss is performed as a modified walking drill (you will need some space to do this or a partner to stop the rolling ball. Don't throw it to anyone - the ball must bounce in front of you.
Directions – Take 3 steps to raise the ball above your head with elbows slightly bent. On the third step throw the ball forward and down at a spot about 5 meters straight in front of you. Try and make the ball travel in as straight a line as possible.



Let yourself jog forward naturally as you release the ball. At this stage of the program, you are not trying to generate a huge amount of power – YOU ARE CONCENTRATING ON MAKING THE CORRECT SHAPE ie toes knees and nose pointing straight ahead throughout the movement. Jog to pick the ball up and repeat starting your 3 step approach on the opposite foot (this is to make sure you work each side of your body equally). Do 30 tosses in a set (15 starting on each foot) Rest for 2 minutes between sets. Complete 3 sets of 30.

Remember – using a lighter medicine ball will ensure you make better shapes and avoid injuries. Start of throwing a basketball or a soccer ball if you like.