MB Heavy Scoop Throw
MB Heavy Scoop Throw
Stance:
Feet should be placed shoulder width apart while maintaining a squat stance. The back should be flat with the chest ‘puffed out’ and gaze directed forward. The medicine ball should be on the ground or a few inches above depending on hip flexibility and the size of the ball. The hands should be firmly grasping the sides of the ball positioned between the knees.
Grip:
Open palms should firmly grasp the sides of the medicine ball between feet in front of the body.
Body Position:
FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.
Positions:
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
- Speed Training: