Everything About Medicine Ball Slam and Throwing Training
- Apr 9
- 9 min read
Why Throwing Training?
No matter how hard you push the bench press, there is never a moment when you release the barbell. The same goes for squats -- you must decelerate at the end of every rep. But what about in competition? The moment a baseball is thrown, the instant a medicine ball slams into the floor -- there is no deceleration. This is the fundamental difference between throwing training and all other forms of training.
Throwing training is the only training modality where you release the object at maximum speed without deceleration. According to Newton et al. (1996), this is fundamentally different from traditional resistance training.
At a Glance Throwing training allows acceleration through the entire movement, developing true explosive power Medicine ball weight should be 3-10% of bodyweight; if velocity drops by more than 20%, the ball is too heavy Different sports require different optimal throwing patterns and ball weights, so choose based on your purpose Technique breakdown under fatigue directly translates to injury risk, so managing ball contact volume is critical
Limitations of Traditional Weight Training
According to a review by Kawamori & Newton (2006):
Deceleration required at end of movement (to protect joints)
Active braking during the final 30-40% of the movement
Limited maximal velocity development
Inefficient for explosive power development
Advantages of Throwing Training
Research by Cronin & Sleivert (2005):
Acceleration possible until the ball leaves the hand
Truly maximal velocity production
Force production patterns similar to sport movements
Maximized neuromuscular activation
The Science of Power Production
Force-Velocity Relationship
According to a review by Cormie et al. (2011), Power (P) is the product of Force (F) and Velocity (V):
P = F × V
Medicine ball training targets the optimal point of this relationship:
Too light: Velocity ↑, Force ↓↓
Too heavy: Force ↑, Velocity ↓↓
Optimal weight: Maximum power output
Optimal Load
Research by McEvoy & Newton (1998):
Exercise | Optimal Load | Peak Power Velocity |
Chest Pass | 3-5% of BW | 4-5 m/s |
Overhead Throw | 3-5% of BW | 5-6 m/s |
Slam | 5-10% of BW | 3-4 m/s |
Rotational | 3-5% of BW | 6-8 m/s |
Types of Throwing Exercises
1. Slam
Muscle activation analysis from Shinkle et al. (2012):
Primary Movers:
Rectus abdominis: 85% MVC
Latissimus dorsi: 78% MVC
Serratus anterior: 72% MVC
Triceps: 65% MVC
Movement Description:
Lift the ball overhead (hip extension)
Core brace + hip hinge
Transfer full-body force to the ball
Slam forcefully into the ground
Applications:
Full-body power development
Core stability and force transfer
Downswing pattern reinforcement (golf, tennis)
2. Throw
Analysis of various throwing patterns from Ikeda et al. (2007):
Variations:
Chest Pass: Upper-body horizontal power, similar to tackle/blocking
Overhead Throw: Upper-body vertical power, throwing sports
Rotational Throw: Rotational power, batting/swinging sports
Scoop Throw: Lower-to-upper body force transfer, similar to weightlifting 2nd pull
3. Rotational Throw
Research on baseball players by Szymanski et al. (2007):
Results of 8 weeks of rotational medicine ball training:
Rotational power: +15%
Bat swing speed: +4%
Throwing velocity: +3%
Key Mechanics:
Rear foot → hip → core → shoulder → arm sequence
Inter-segmental timing is critical (kinetic chain)
Force transfer from proximal to distal
Sport-Specific Medicine Ball Selection Guide
Even with the same medicine ball, weight, size, and type should vary based on sport goals. Incorrect ball selection not only reduces training effectiveness but also increases injury risk.
Ball Types
Type | Characteristics | Suitable Exercises |
Dead Ball | Does not bounce when dropped, filled with sand/gel | Slams, floor throws |
Wall Ball | Soft, large diameter, slight elasticity | Wall throws, chest passes |
Rubber Medicine Ball | Hard, elastic | Rotational throws, partner passes |
Soft Medicine Ball | Light and soft | Beginners, rehabilitation, high-speed throws |
Recommended Ball Weights by Sport
Sport | Primary Exercises | Male Recommended | Female Recommended |
Baseball/Softball | Rotational, scoop | 1-3 kg | 1-2 kg |
Soccer | Overhead, chest pass | 3-5 kg | 2-4 kg |
Basketball/Volleyball | Chest pass, overhead | 3-5 kg | 2-4 kg |
Golf/Tennis | Rotational, slam | 3-4 kg | 2-3 kg |
Combat sports | Slam, multi-directional | 4-6 kg | 3-5 kg |
Rugby/American football | Slam, chest pass | 5-8 kg | 4-6 kg |
General fitness | Slam, rotational | 4-6 kg | 3-5 kg |
Key principle: Select a weight that allows you to maintain intended velocity. If velocity drops by 20% or more, reduce the weight. For rotational sports (baseball, golf, tennis) in particular, maximizing velocity with a lighter ball is more effective.
Pre-Training Warm-Up Routine
Throwing training requires explosive full-body movements, making a systematic warm-up essential. The following is a phased warm-up routine that can be completed in 10-12 minutes.
Phase 1: General Activation (3 min)
Light jogging or jumping in place: 1 min
Arm Circles (forward/back): 15 each
Hip Circles (in/out): 10 each
Trunk Rotations: 10 each direction
Phase 2: Dynamic Stretching (3 min)
Walking Lunges + Trunk Twist: 5 each side
Inchworms: 5 reps
Shoulder Dislocates (band or stick): 10 reps
World's Greatest Stretch: 3 each side
Phase 3: Progressive Throwing (4 min)
Begin with the same movement pattern as the actual training, starting at low intensity and gradually increasing.
50% intensity: 5 reps with a light ball (confirm movement pattern)
70% intensity: 5 reps with training ball (expand range of motion)
85% intensity: 3 reps with training ball (gradually increase velocity)
95% intensity: 2 reps with training ball (just below maximum effort)
Important: Do not throw at 100% from the first rep. Maximum effort with shoulders and core that are not sufficiently prepared is a direct path to injury. Rotational throws in particular place high loads on the spine and shoulders, making progressive warm-up even more critical.
Measuring Throws with Point Go
The Point Go sensor is attached to the wrist for measurement.
Measurement Workflow
Sensor attachment: Securely fasten the Point Go sensor to the inside of the throwing wrist with a band
Exercise selection: Select throwing measurement in the Coach app and specify the exercise type (slam, throw, rotational, etc.)
Calibration: The sensor establishes a baseline while the athlete stands in a natural position
Start measurement: After the countdown, perform each rep. The sensor automatically detects movement onset and release
Per-rep feedback: Peak velocity, peak acceleration, and power are displayed immediately after each rep
Set analysis: After set completion, review rep-to-rep consistency (CV%), peak/average velocity, and fatigue trend
Measured Variables
Validated variables from Morin & Samozino (2016):
Peak velocity (m/s): Hand speed just before release
Peak acceleration (m/s²): Explosiveness of force production
Power estimate: Based on velocity × acceleration
Consistency (CV%): Coefficient of variation between reps
Interpreting Results
Standards from Stockbrugger & Haennel (2003):
Level | Slam Velocity | Chest Pass | Rotational |
General | 4-6 m/s | 6-8 m/s | 8-10 m/s |
Trained | 6-8 m/s | 8-10 m/s | 10-12 m/s |
Advanced | 8-10 m/s | 10-12 m/s | 12-14 m/s |
Elite | 10+ m/s | 12+ m/s | 14+ m/s |
Training Programs
Beginner (4 weeks)
Basic protocol from Newton & Kraemer (1994):
2 sessions per week, 15-20 minutes per session
Slam 3x8 (light ball 3-4kg)
Chest Pass 3x8
Overhead Throw 3x6
Total ball contacts: 60-70/session
Intermediate (6 weeks)
2-3 sessions per week, 20-25 minutes per session
Slam 4x6 (medium ball 5-6kg)
Rotational Throw L/R 3x5
Scoop Throw 3x6
Reactive Slam 3x5
Total ball contacts: 80-100/session
Advanced (8 weeks)
Complex protocol from Earp & Kraemer (2010):
3 sessions per week, 25-30 minutes per session
Power Slam 5x5 (heavy ball 7-8kg)
Continuous Rotational Throw 4x4
Single-Leg Scoop Throw 3x5
Combination (Slam + Jump) 3x4
Total ball contacts: 100-120/session
Proper Technique
Slam Technique Points
Guidelines from Earp & Kraemer (2010):
Correct Execution:
Feet shoulder-width apart (stable base)
Lift ball completely overhead (full ROM)
Core brace → hip hinge → slam
Coordinated arm, core, and hip action
Common Mistakes:
Throwing with arms only (no core engagement) → 40% power loss
Excessive lumbar flexion → lumbar injury risk
Feet leaving the ground → inefficient force transfer
Rotational Throw Technique
Analysis from Szymanski & Szymanski (2009):
Correct Execution:
Prepare ball beside one hip
Initiate rotation by driving the rear foot into the ground
Hip → core → shoulder → arm sequence
Weight on front foot at ball release (>80%)
Common Mistakes:
Using arms only (50%+ rotational power loss)
Feet fixed in place (not utilizing ground reaction force)
Upper body rotating first (timing error)
Ball Selection Guide
Optimal load research from Cormie et al. (2007):
Purpose | Weight | Velocity Target | Application |
Velocity/Power | 3-4 kg | >6 m/s | Pitchers, batters |
Balance | 5-6 kg | 4-6 m/s | General purpose |
Strength-Power | 7-8 kg | 3-4 m/s | Wrestling, judo |
Principle: If velocity decreases by 20% or more, the ball is too heavy
Sport-Specific Applications
Baseball/Softball
Recommendations from Escamilla et al. (2012):
Focus on rotational throws
Include single-leg variations
Weight: 1-2kg (velocity priority)
Golf/Tennis
Research by Lephart et al. (2007):
Slam + rotational combination
Emphasize downswing pattern
Weight: 3-4kg
Combat Sports
Recommendations from Loturco et al. (2016):
Multi-directional throws
Rapid consecutive movements
Weight: 4-6kg
Progressive Overload Strategy
Progressive overload in throwing training is not simply about "using a heavier ball." Velocity, volume, and complexity should be increased in stages.
Overload Variable Priority
Technical accuracy: Correct posture and force transfer patterns come first
Velocity: Throwing faster with the same weight is second
Volume: Increase sets or reps
Weight: Increase ball weight last
4-Phase Overload Model
Phase 1 (Weeks 1-3): Technique Acquisition
Light ball (3-4% of bodyweight)
Focus on movement accuracy
3 sets x 6-8 reps
No velocity targets; establish correct patterns
Phase 2 (Weeks 4-6): Velocity Development
Maintain same weight
Measure velocity of each rep with Point Go
Record set average velocity and target 2-3% velocity improvement per week
4 sets x 5-6 reps
Phase 3 (Weeks 7-9): Volume Increase
Increase sets once velocity has stabilized
5 sets x 5 reps or 4 sets x 6 reps
Weight remains the same
Verify that velocity is maintained in later sets (velocity maintenance = sufficient fitness)
Phase 4 (Weeks 10-12): Weight Increase
Increase ball weight by 0.5-1kg
Velocity will naturally decrease, but should remain at 80%+ of previous velocity
Reduce volume to 3-4 sets x 4-5 reps
Target velocity recovery at the new weight after 2-3 weeks
Velocity-Based Overload Monitoring
Overload assessment criteria using Point Go data:
Metric | Criterion | Meaning |
Set average velocity increase | +5% or more | Adaptation complete, proceed to next phase |
CV% < 10% | Low rep-to-rep variation | Technique has stabilized |
Last set velocity < 85% of first set | Fatigue deepening | Reduce volume or increase rest |
Velocity plateau for 2+ weeks | Adaptation stagnation | Modify exercise or change weight |
Precautions
Ensure adequate space (minimum 5m)
Confirm bounce ball vs. dead ball (dead ball recommended)
Wrist protection (avoid excessive weight)
Back protection (core activation mandatory)
Stop training when fatigued (technique breakdown = injury risk)
Frequently Asked Questions (FAQ)
Q. At what age can medicine ball training begin?
Basic medicine ball training can be safely started from age 12-13. However, start with a light ball (1-2kg) and have them learn basic patterns like chest passes and overhead throws rather than slams or maximal-effort throws. Do not increase weight until movement patterns are stable (usually 4-6 weeks). For youth athletes, rotational throws can place asymmetric loads on the spine, so both sides must be trained equally.
Q. Can throwing training and weight training be done on the same day?
Yes, but order matters. Since throwing training demands maximal velocity and power, it should always be performed before weight training. Throwing when fatigued reduces velocity and produces compensatory movements that increase injury risk. The ideal order is: warm-up → throwing/power training → weight training → cooldown.
Q. Should I use different balls for slams and throws?
Absolutely. Slams require a dead ball that does not bounce when it hits the floor. Using a regular rubber medicine ball for slams risks the ball bouncing back into your face or body, causing injury. Conversely, for wall throws or partner passes, a wall ball or rubber medicine ball with some elasticity is appropriate. Always verify ball type before training.
Q. I developed shoulder pain from throwing training -- should I continue?
Stop immediately and identify the cause. Common causes include excessive volume (too many throws in one session), insufficient warm-up, or poor technique (throwing with arms only without core engagement). If pain persists after 2-3 days of rest, seek professional consultation. When returning pain-free, start at 50% intensity and progressively return to full level over 2 weeks.
Related Articles
VBT Training Basics - Principles of velocity-based training
Weightlifting Movement Analysis: The Science of Snatch and Clean & Jerk - Mechanics of explosive power production
The Science of 1RM Estimation: Using LVP - Understanding the load-velocity relationship
References
Newton, R.U., et al. (1996). Kinematics, kinetics, and muscle activation during explosive upper body movements. Journal of Applied Biomechanics, 12(1), 31-43. DOI
Kawamori, N., & Newton, R.U. (2006). Velocity specificity of resistance training. Sports Medicine, 36(3), 213-224. DOI
Cormie, P., et al. (2011). Developing maximal neuromuscular power: Part 2. Sports Medicine, 41(2), 125-146. DOI
Shinkle, J., et al. (2012). Effect of core strength on the measure of power in the extremities. Journal of Strength and Conditioning Research, 26(2), 373-380. DOI
Szymanski, D.J., et al. (2007). Effect of twelve weeks of medicine ball training on high school baseball players. Journal of Strength and Conditioning Research, 21(3), 894-901. DOI
Stockbrugger, B.A., & Haennel, R.G. (2003). Contributing factors to performance of a medicine ball explosive power test. Journal of Strength and Conditioning Research, 17(4), 768-774. DOI
Escamilla, R.F., et al. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276. DOI
Loturco, I., et al. (2015). Transference effect of vertical and horizontal plyometrics on sprint performance of high-level U-20 soccer players. Journal of Sports Sciences, 33(20), 2182-2191. DOI
Throwing training is not "child's play." Olympic athletes use medicine balls too. It is the secret weapon for explosive power.
Comments