Brandon Richey has been in the strength and fitness business for over thirteen years. He’s a Certified Strength and Conditioning Specialist certified through the NSCA and has worked with an array of serious fitness personnel and athletes, from the age of ten all the way up to Division I and the professional level. He’s worked with athlete in a variety of sports, ranging from football, baseball, basketball, soccer, golf, rugby, and the now popular sport of MMA.
Stand with the feet shoulder width directly over the medicine ball. Pick up the ball cupping the medicine ball more at an angle underneath the sphere rather than directly on the sides of the ball.
From here hinge the hips back dropping the ball between the knees into a squat position. Once at the base of the squat immediately explode out of the squat by gaining triple extension of the ankles, knees, and hips as you granny toss the medicine ball directly overhead in an arching pattern. The objective is to send the ball in a pattern of achieving both height and distance in the throw. If you jump off the ground ascending upward that is to be expected.
Once the throw is complete turn and run (or jog depending on what level of work capacity you want to stress) to chase the ball in order to perform a subsequent throw bringing the ball back to the starting point.
This is a more idiot proof drill that is great for coaching and helping a trainee to achieve triple extension of the joints (ankles, knees, hips) for the purpose of jumping and overall athletic performance.
Use a 10-20 lb. soft durable medicine ball and perform 3 sets of 4-7 reps. Intensity can be varied with either the weight of the ball or the tempo at which each set is performed.