Medicine ball drills build the explosive power throwers need by training the hips, core and upper body to work together. Rotational side throws, overhead back throws, forward overhead throws and chest passes are staples for shot, discus, javelin and hammer athletes.
Key drills
| Drill | Sets x reps / benefit |
|---|---|
| Rotational side throw into a wall | 3 x 6 each side / hip rotation for discus and hammer |
| Overhead back toss | 3 x 5 / total-body power |
| Forward overhead throw | 3 x 6 / javelin arm and trunk |
| Chest pass from a split stance | 3 x 8 / shot put push |
| Squat to throw | 3 x 5 / leg drive |
| Kneeling rotational throw | 3 x 6 each side / core isolation |
Programming tips
- Use 2 to 5 kg balls for speed, heavier for strength.
- Do med ball work early in sessions when fresh.
- Keep reps low and explosive.
- Two sessions a week in the off-season.
- Reduce volume before major meets.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What weight medicine ball should throwers use?
Usually 2 to 5 kg for power drills; beginners start lighter.
Can med ball drills replace weight training?
No. They complement lifting by building speed and power.
How often should throwers do med ball work?
Two to three times a week in the off-season, less in season.
