Q&A: No Wall for Medicine Ball Throws?
Q: I don’t have access to a wall for medicine ball throws. What should I do?
A: First, if you’re not familiar with medicine ball training, check out this primer. Done properly, medicine ball throws will help you improve your ability to transfer forces efficiently through your body, boosting total-body power. Medicine ball training is a key component in many Core Performance training programs, so try finding a wall where you can perform the moves. No access to a wall at your gym? Here are a few alternatives:
- Throw with a partner. Do your rotational perpendicular and parallel throws with a training partner. Start by throwing for a set while your partner catches, and then switch it up. As both of you become proficient at your throws and are able to maintain accuracy, you can try doing a set at the same time so you’re tossing it back and forth to each other.
- Don’t release the ball. Try "shadow throwing" in which you go through the exercise holding a ball and stop yourself just short of where you would release the ball. Move at a tempo that allows you to control your speed. Although you won’t be as explosive as you would be throwing against a wall, you’ll still reap benefits by learning the movements and gaining stability by decelerating your body at the point of release.
- Train outdoors. If you don’t have a medicine ball wall at your gym, find a concrete or brick wall outside, for example, at a sports field or school. Treat it like a separate training session. Start with movement prep, then go through your medicine ball routine. Keep it short and you can do this on any training day. Or, if you play a sport, try doing it before or after practice.
Sample Medicine Ball Throw:
About The Author
Kevin Elsey – Kevin Elsey is the Senior Director of the Performance Innovation Team at Athletes' Performance. With three undergraduate degrees from Queen's University in Canada and several years of experience as a personal trainer and Physical Education teacher, Kevin Elsey brings a wealth of educational and practical experience to Athletes' Performance.