Drop Jump To Forward Step Overhead Med Ball Throw
Push/PressbilateralAdvanced
Equipment Needed
Medicine Ball
Target Muscle Group
Back
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand on a sturdy platform or box about knee height, with your feet shoulder-width apart and a medicine ball held at chest level. 2. Step off the platform and drop to the ground, maintaining an upright posture as you land. 3. As you land, absorb the impact by bending your knees and keeping your feet hip-width apart. 4. Immediately transition into a forward step, taking a big step forward with one foot while lifting the medicine ball overhead. 5. Release the ball with force, throwing it forward as you step, then reset for the next repetition, ensuring a fluid motion throughout the exercise.",
