The Medicine Ball Heavy Scoop Throw may be implemented to improve power; the focus is on explosiveness, rather than the total amount of resistance being used. Emphasis is on the speed of the action and control of the body.

The Medicine Ball Heavy Scoop Throw is a ballistic exercise, which focuses on developing neural pathways for sagittal movement, explosive jumping, body control & coordination as well as improving skill and strength foundation for complex movements utilizing a medicine ball.


  1. Place feet shoulder-width apart while maintaining a squat stance; the back should be flat with the chest ‘puffed out’ and gaze directed forward.
  2. Hold the medicine ball with both hands in front of the chest.
  3. Rise rapidly out of the squat position, extend the hips forcefully while extending the arms upward until they reach the chest, where forceful extension away from the body occurs
  4. The medicine ball should be released at a 45˚ angle at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed (stand on toes).
  5. The feet can leave the ground.

Targeted Musculature

  • Gluteus Maximus
  • Quadriceps
  • Pectoralis Major
  • Serratus Anterior
  • Calves

Common Errors

  • Neglecting to fully extend the hips and knees at the peak of the jump
  • Neglecting to fully extend the arms when releasing the ball at chest level
  • Failing to perform the exercise in one fluid movement optimizing the energy transfer from the legs to the extended arms

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