Medicine Ball Scoop Throw
Medicine Ball Scoop Throw is a plyometric power - jumping backward scoop throw exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Abdominals, Hamstrings, Quadriceps
- Exercise type
- Plyometric power - jumping backward scoop throw
Exercise technique
- Area
Clear the entire backward throwing and landing path.
- Stance
Stand shoulder-width apart with your back to the throwing direction.
- Ball
Hold the ball low near your feet with long arms.
- Load
Descend into a half squat and send hips back.
- Explode
Rapidly extend hips and knees to jump upward.
- Release
Swing long arms overhead and release the ball upward and backward.
- Land
Soften your own landing through the legs, then turn before retrieving the ball.
Key technique points
- Check the rear area every attempt.
- Keep arms long.
- Generate force from the legs first.
- Extend the hips at takeoff.
- Land balanced after release.
- Maintain a safe distance from a partner.
Common mistakes
Blind throw
Do not throw while someone is in the rear area.
Curling the elbows
Do not turn the scoop arc into a biceps pull.
Forceful back arch
Do not increase backward distance through excessive spinal extension.
Early release
Do not send the ball vertically or forward before carrying it overhead.
Unbalanced jump
Do not take off early from one foot and drift sideways.
Turning toward the ball early
Do not rotate your torso before completing your own landing.
Frequently asked questions
Medicine Ball Scoop Throw: why is “Blind throw” a mistake?
Do not throw while someone is in the rear area.
Medicine Ball Scoop Throw: why is “Curling the elbows” a mistake?
Do not turn the scoop arc into a biceps pull.
Medicine Ball Scoop Throw: why is “Forceful back arch” a mistake?
Do not increase backward distance through excessive spinal extension.
Medicine Ball Scoop Throw: why is “Early release” a mistake?
Do not send the ball vertically or forward before carrying it overhead.
Medicine Ball Scoop Throw: why is “Unbalanced jump” a mistake?
Do not take off early from one foot and drift sideways.
Medicine Ball Scoop Throw: why is “Turning toward the ball early” a mistake?
Do not rotate your torso before completing your own landing.
What should I focus on when doing Medicine Ball Scoop Throw?
Check the rear area every attempt. Keep arms long. Generate force from the legs first. Extend the hips at takeoff. Land balanced after release. Maintain a safe distance from a partner.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.