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: Over Shoulder / Backwards

• Stand in athletic position with your back towards your intended direction to toss
• Place both hands behind and slightly to either side of the ball. Fingers pointing away with thumbs pointed up at address
• This toss may be performed with either the ball resting on the ground or held and used as additional weight to preload the countermovement before the toss and jump
• Quickly drop to a 1/2 squat position lowering the Med Ball between your legs. Chest is up, feet slightly wider than shoulder width.
• From a preload or from a dead stop, perform an explosive triple extension of the hips to a vertical jump
• Combine a Vertical Scoop Toss over one shoulder backwards
• Attempt to toss the med ball both high and far while at the same time jumping as high as possible