MED BALL VERTICAL SCOOP TOSS

The Vertical Scoop Toss combines control of Lumbar Extension and possible Reverse Thoracic Rotation with Vertical Power. The two issues that limit the execution of the toss are space and safety. Most athletes will toss the ball more than 20 ft heigh. Training in an accommodating indoor space can be a challenge. The second is a tossed medicine ball must come down. Unless you’re alone performing these tosses, I would proceed with caution. You don’t want to injure the unaware around you.

Med Ball Vertical Scoop Toss: Long Jump

• Stand in athletic position
• Place both hands behind and slightly to either side of the ball. Fingers pointing away with thumbs pointed up at address
• This toss is performed using the ball as an additional weight to preload the countermovement before the jump.
• Begin with the ball held straight out in front.
• Quickly drop to a 1/2 squat position with the Med Ball between your legs. Chest is up, feet slightly wider than shoulder width.
• From a preload position, perform an explosive triple extension of the hips to a long jump
• Combine a Vertical Scoop Toss without lumbar extension, tossing the ball forward as you jump
• Attempt to toss the med ball both high and far.