Medicine Ball Throw Types

Medicine balls provide huge versatility and can address a wide range of possible training goals. Resultantly, there are an almost unlimited number of MB exercises which can be used. While not an exhaustive list, we attempt to outline the primary exercise or throw types in subsequent pages.

Any MB throw can be performed in any plane of movement. For example, rotational throws don’t receive a category of their own, as “rotational” refers to the plane of movement (transverse plane) of the throw. In theory, rotational throws could take the form of any number of the “types” outlined below such as concentric only rotational throws, rotational partner catch-throws or counter-movement rotational throws.

While medicine balls are often used to augment jumps and plyometrics with external load, such exercises aren’t included here. In such instances, the medicine ball does not offer particularly unique benefits compared to other forms of resistance such as weighted vests or other implements. Instead, we primarily focus on exercise types which specifically utilize MBs to achieve unique loading effects and outcomes.

As one begins to explore the wide range of different MB activities, it becomes clear that as a training tool it allows for far greater versatility compared with traditional barbell strength training methods.

THROW TYPE: Calisthenics 
This throw type consists of non-ballistic, multi-joint, gross motor movements where the medicine ball adds resistance through large ranges of motion. Examples: 

• Med Ball Overhead Reverse Lunge 
• Med Ball “Around the Worlds”

THROW TYPE: Rhythmic Throws
This throw type involves low-intensity, continuous throws with a partner or against a wall. Examples: 

• Wall Throws
• Rotational Wall Rotational Throws

THROW TYPE: Centric-Only Throws
‍This throw type consists of non-ballistic, multi-joint, gross motor movements where the medicine ball adds resistance through large ranges of motion.Examples: 

• Supine Lying Throw From Chest
• Concentric Throw From Paused Crouch Position

THROW TYPE: Countermovement Throws
Throws with moderate to large range of motion eccentric-concentric coupling of the lower or upper body limbs prior to release. Examples: 

• Standing Chest Throws
• Reverse Overhead Backwards Throw

THROW TYPE: Maximal Ballistic Throws
Jumps with release of medicine ball at point of “leaving the ground”. The “jump” is primarily a consequence of trying to throw the ball as far as possible. Examples: 

• Vertical Jump Throw
• Scoop Throw for Distance

THROW TYPE: Plyometric Augmentation
Jumping or bounding actions in which specific movement of the MB is used to manipulate the centre of mass and overload key point of force application. Examples: 

• Lateral Bounds with Medicine Ball “Switch” to Hip

THROW TYPE: Partner Catch-Throws
This throw type includes high intensity throws performed immediately after receiving the ball forcefully from a training partner. Examples: 

• Partner Chest Catch-throws
• Partner Overhead Catch-throw

THROW TYPE: Complex Elastic Throw Into Acceleration
Jumping or bounding actions in which specific movement of the MB is used to manipulate the centre of mass and overload key point of force application. Examples: 

• ½ Kneeling Chest Throw into Sprint Acceleration
• Standing Medicine Ball Punch into Forward Attack

THROW TYPE: Complex Elastic Plyometric Into Throw
This throw type includes a preceding plyometric into throw. It increases coordinative & multi-planar demand. Examples: 

• Hop into Reverse Overhead Throw
• Lateral Hop to Rotational Throw

THROW TYPE: Depth and Drop Variations
Throws with eccentric overload followed by an immediate, concentric action with maximal intent. Typically performed in a drop or depth jump style followed by a jump/throw derivative. Examples: 

• Depth Drop into Underhand Throw
• Drop Jump with Vertical Throw

Download the full Comprehensive Guide to Medicine Ball Training by Eamonn Flanagan and Cedric Unholz here!