Catch and Overhead Throw

Catch and Overhead Throw is a plyometric power – overhead throw and catch exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Abdominals, Pectoralis major, Deltoid
Exercise type: Plyometric power – overhead throw and catch

Exercise technique

Target
Face a suitable wall or ready partner and set an appropriate return distance.
Ball start
Hold the ball behind your head with both hands within comfortable shoulder range.
Trunk
Keep ribs over pelvis and soften your knees.
Throw
Extend elbows forward and upward, releasing the ball overhead toward the target.
Follow-through
Reach toward the target and maintain balance over your feet.
Prepare
Track the rebound and open your hands to receive it.
Catch
Slow the ball by bending your elbows and prepare for the next throw if shoulder range allows.

Key technique points

Verify the wall is suitable for ball throws.
Use a comfortable behind-head angle.
Do not arch backward.
Release evenly with both hands.
Prepare your hands for the return.
Catch with soft elbows.

Common mistakes

Opening too far backward

Do not excessively arch your lower back while moving the ball behind you.

Standing too close

Do not choose a wall distance that leaves too little reaction time.

Straight-arm catch

Do not transfer ball speed directly into your shoulders.

Sideways release

Do not separate hand release timing and shift the throw line.

Closing your eyes

Do not stop tracking the approaching ball.

Throwing before readiness

Do not send an overhead pass before your partner’s hands are ready.

Frequently asked questions