A few weeks ago I was messing around with medball drills because I love their simplicity and ease of programming for developing full-body power. Peruse youtube and you can find hundreds of different medball drills, showing their versatility for developing power in all planes of movement. Throwing shit is also really fun!
I had been working to develop a drill that incorporated a jumping, throwing and landing component. The drill needed to be single-limb based because, well, there are already a ton of bi-lateral jumping and throwing combinations, as well as olympic lifts, to develop power. I wanted something new for the exercise bank.
Welcome the birth of the Split Stance Medball Put! Of course, I can’t be absolutely certain that this hasn’t been done before, but I have never seen anyone do it. Check out the video below to see how it is done:This drill is great for developing full-body power, core stability and unilateral deceleration. It is also great for developing movement capacity and athleticism because you are jumping, throwing and landing in concert; not to mention that the movement is loaded contralaterally. Try it in even sets of 2, 4 or 6, obviously hitting each side the for the same amount of reps.
Give this bad Larry a try and let me know what you think.