B.T.L. Forward Medicine Ball Drill

Purpose: 

To develop explosive power.

Setup: 

Have athletes pair off with one medicine ball per pair. For safety, make sure each pair is a safe distance away from any other athletes.
Have 1 player from each pair start with the ball standing 20-30 meters away from their partner.

Instructions: 

1. The athlete will begin by bringing the ball down between their legs, bending at the knees and keeping the back straight.
2. As the ball swings past their knees, they will feel the weight shift onto the balls of their feet, using that momentum to drive off the ground, explode forward into the air, and throw the ball as far as they can.
3. Their partner will let the ball hit the ground and bounce before picking it up and rolling it onto the ground back to their partner.
4. Repeat.
5. After 1-2 minutes, swap the tosser and catcher.

Coaching Tips: 

• Double check their form as they swing the ball. They should be dropping the hips, bending at the knees and keeping the back straight and head up.
• Emphasize the importance of really exploding off the ground – we want to see our athletes push with their hips, snap with their knees, and then flip the ankles out as they enter the air. This progression is vital to developing a powerful, explosive sprint start.