Name: Playbook - Jordan Verdon - Med Ball Complete Catalog
Uploaded: 2024-01-09T21:15:23.287Z
Duration: 10 min
Description: Med Ball Complete Catalog

In this workout, I’ve listed all the crucial med ball variations that I use with my hitters. 
They range from easiest and should be mastered first to more difficult and mastered as you continue to progress through your training.

If you can, ALWAYS add these in before you hit! ALWAYS!

- Hold hands on the bottom of the ball so when you throw it it’s a scooping pattern rather than a push to throw 
- Start with feet together, step back under control, feeling the energy load into the back hip 
- Fire the back hip and throw the ball into a wall without your chest going over your front leg 
- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Step Back Scoop Toss

- Start in a staggered stance keeping most of your weight in your front leg 
- Keep the front foot planted in the ground 
- Rotate backwards from your torso rather than just your arms going back
- Fire the ball forward, while keeping your balance and holding your posture (chest over the plate) and palm up towards the pitcher feeling

- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Anti Rotation Scoop Toss

- Take small hops from side to side 
- Create athletic rhythm and when you feel ready, hop into the back leg, sitting into back hip and fire the ball through the wall keeping good hitting posture and staying behind front leg

- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Hot Feet Scoop Throw

- Take the med ball and extend up over head with the ball 
- Explosively slam the ball into the ground by shooting your hips and butt back 
- Use your core to snap the ball down rather than pushing the ball down with your arms

Med Ball Slam

- Starting with fest close together, take your back foot and step it behind the front foot 
- Create momentum towards the wall and keep your hip hinge (vertical back shin/chest over) as you move forward 
- Fire the ball into the wall and stay behind your front leg 

- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Step Behind Scoop Toss

- This variation is used more for pitchers as it allows you to feel throwing the ball downhill because of the high elbow and overhand grip on the ball 
- For Any Two Way players (hitters and pitchers) feel free to mix in SHOT PUTT to any of the previous med ball drills 

- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Shot Putt Throw

- Create momentum with a small shuffle and focus know creating velocity with the ball while throwing it into the wall 
- Hold good posture while throwing the ball over the plate and staying behind the front leg

- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Shuffle Scoop Throws

- This is a combination drill that adds the MB slam and the step back scoop toss 
- Slam the MB down into the ground and as you catch the med ball, step back and fire the ball into the wall all in one motion 

- 5 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

MB Slam to Scoop Toss

- Get close to the wall and rapidly make small tosses and catches into the wall while balancing on one leg 
- The leg you balance on is the leg closest to the wall 
- Focusing on core and ankle stability

- 10 REPS EACH LEG… YES EVEN THE SIDE YOU DON’T HIT FROM

Single Leg MB Stability Toss

- This is an ankle stability drill 
- Lift one foot off the ground, balancing on the other 
- Pass the KB or whatever weight you have at home through (getting progressively bigger pass throughs the better stability you gain) 
- Works most effectively bare foot or in flat training shoes as we want our toes and whole foot gripping the ground 

- 10 REPS EACH LEG (Each pass is one rep)