MED BALL 1ARM PUSH

Medicine Ball 1Arm Push is a Medicine Ball Rotational Throw performed on the Horizontal Plane. It is an exercise that focuses both on the proper push by one arm as well as pull with the other. Think of unscrewing a lid to a jar. Two points of contact are needed to apply necessary force. In this case, both shoulders must be involved to properly rotate the Thoracic Spine.  The ability to generate power during Medicine Ball Throws is initiated through the hip, followed by providing a stable base from with the torso and shoulders can rotate. Due to the speed with which these balls will be tossed, we highly suggest the use of a Soft Toss Medicine ball.

Medicine Ball 1Arm Push: Shuffle / Catch / Step In

• The Primary Focus of a Catch during the Medicine Ball Push is to add additional components or variables to help the athlete work on coordination and body control through time and space.
• First Review the description of the Medicine Ball Push – Shuffle Forward / Step In.
• For your set-up, you’ll need another person to soft toss you the ball at the beginning of the toss. Or you can overhead smash the ball and catch it as you take your first step forward.
• Begin with a lateral shuffle toward the wall. In the same motion lower your hips as you catch the ball and then continue to take another stride toward the target.
• Release: Always release your hands toward the target. You can also release your rear foot as you release the MB
• Finish in a very stable position. Head inside the lead foot. The more stable you are, the harder you will throw. Hold your finish for 2 sec.
• Effort: The MB Toss must be performed with 100% Effort. You cannot throw the MB hard enough.