Medicine Ball Scoop Toss

ExtrasSlam

An explosive overhead throw initiated from a squat 'scoop' position, driving the ball up and overhead using leg extension and shoulder flexion in one continuous motion. Common in athletic power-testing batteries.

Demo: Medicine ball training demo

Sets

4

Reps

6-8

Rest

1:30

Contraindications

Avoid with low back pain or shoulder impingement affecting overhead positions. Generally well-tolerated given the explosive-but-brief nature of each rep.

Setup

Stand with feet wide, ball held low between the legs (or at floor level), facing a wall or open space.

Execution

  1. 1Bend the knees and hinge slightly, scooping the ball down and back between the legs
  2. 2Explosively extend the legs and hips, driving the ball up and overhead
  3. 3Release the ball at the top of the extension, letting it fly forward and up
  4. 4Follow through with the arms fully extended overhead
  5. 5Retrieve the ball and reset for the next rep

Key cues

  • Scoop low before exploding up
  • Drive through the legs first, arms follow
  • Release fully at the top
  • Use the whole body, not just the arms

Common faults

  • Insufficient scoop depth, reducing power generation
  • Using arms to muscle the ball instead of leg/hip drive
  • Poor timing of the release, reducing throw height/distance
  • Rounding the low back during the scoop phase

Tweaks

  • Throw against a wall for target-based feedback
  • Measure distance/height for a power-tracking metric
  • Use as part of a French contrast complex alongside squats and jumps

Regressions

Medicine Ball Toss (Overhead Backward)

Muscles

Primary: Quadriceps, Glutes, Shoulders

Secondary: Core, Hamstrings, Triceps

Notes

Primary energy system: alactic. Frequently used in combine-style athletic testing to assess total-body explosive power output distinct from vertical/broad jump assessments.

Sources

Attribution: NSCA / athletic performance testing batteries