vertical jump training

Forward Medicine Ball Throws

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Best Use For Improving Vertical Jump

Forward medicine ball throws are a form of ballistic training the helps develop explosive triple extension in the hips, knees and ankles. It works all the major jumping muscles all the way from the lower body up to the top.

Technique Tips

Forward medicine ball throws are pretty straight forward to perform. You can either start with the medicine ball resting on the ground, or held in your arms between your legs. If you are starting with the medicine ball on the ground bend down as quickly as possible, pick it up and whilst simultaneously jumping for maximum height, throw the medicine ball as high and forward as you can. Focus on exploding upwards using your hips and calves.

If you are starting with the medicine ball in your hands do exactly the same things except you obviously don't have to pick it up from the ground first. You just bend your knees and hips, and then jump up and throw. A good trick is to do this at the bottom of a hill so the ball rolls back down to you instead of you having to go and get it.

Alternative Exercises

Some good alternatives to forward medicine ball throws are:

Kettlebell Swings (two hand)

Medicine Ball Push Throws

Overhead Medicine Ball Throws



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