Introduction
When it comes to maximizing throwing power, speed, and injury prevention, pro athletes know med ball drills are game-changers.
If you want to tap into your body’s full potential using explosive, safe, and effective med ball exercises is crucial. Whether you’re a pitcher aiming to throw harder without shoulder pain or an athlete working on overall power, these drills will teach you to generate force from the ground up, integrating hips, core, and shoulders.
Here are my top med ball exercises to bring pro-level performance to your training.
1. Half-Kneeling Hip and Core Activation Drill
In this exercise, you’ll learn to transfer force through your hips, core, and shoulders, building stability and power from the ground up.
- Step 1: Start in a half-kneeling position, keeping your front leg at 90°. Hold the med ball up to load the shoulder blade (scap).
- Step 2: Rotate your torso backward while keeping the hips stable; feel a stretch through the hips and core.
- Step 3: Drive the med ball forward with a quick rotation, using your lower body to push through and release power.
2. Fun Foot Strike Position
This position simulates the “foot strike” phase of a pitch or throw, building upper and lower body coordination.
- Step 1: Stand in a split stance with one knee bent in a “strike” position; hold the med ball in front.
- Step 2: Rotate the ball back, allowing your weight to shift to the back leg while activating the core.
- Step 3: Drive forward by rotating through the hips and push the med ball out with controlled force.
3. Rear Foot Loading Drill
This drill is designed to help practice weight transfer, it builds balance and power from the back hip to the front leg, setting up an explosive forward drive.
- Step 1: Begin with feet staggered, keeping weight over the back foot.
- Step 2: Rotate backward, shifting the weight from the toes to the hip, keeping the back foot stable.
- Step 3: Push forward, driving the med ball as you transfer weight through the legs and hips.
4. Step-Through Throw Simulation
A progression that mimics an actual pitching motion, this drill is the final step toward integrating power, rotation, and stability.
- Step 1: Stand balanced, med ball in the center. Slowly shift weight back while rotating the hips and shoulders.
- Step 2: Let the front foot stay light as you build tension through the back leg.
- Step 3: Push through the back foot, driving the med ball forward, finishing in an upright position.
Bonus Exercise
We have a bonus drill that combines force production with sprint-like motion, engaging the entire lower body.
Watch the full video below to learn the bonus exercise.
Don’t forget to check out our other videos as well to ensure you keep your arm injury-free and at peak performance.
Conclusion
These Med ball training exercises offer a dynamic way to increase throwing velocity, protect against injuries, and improve body mechanics, making it a cornerstone of many pro athletes’ routines.
At Myokinetix, we help all levels of athletes recover from injuries and optimize their athletic performance, using a comprehensive approach that builds both strength and technique.
If you’re ready to take your training and recovery to the next level, we’re here to support your journey toward pain-free, high-powered performance.
Book a call with us today!