Backward Overhead Medicine Ball Toss

Facing away from the landing area, students squat with a medicine ball between their legs and throw it backward over their head by extending the whole body. They build leg and trunk power, coordinate a full-body extension, and keep a safe throwing area.

How to play

1. Mark 5 throwing lines 4 m apart and, behind each, cones every meter from 3 to 10 m; groups of 5 per line stand off to the side and never in the landing area (3 min).
2. Demonstrate: back to the landing area, feet shoulder-width apart, squat with the ball between the knees, then drive up and throw it over the head (2 min).
3. Practice without a ball: 6 reps of the full movement, finishing on tiptoes with arms overhead (2 min).
4. Half-speed practice with the ball: 2 throws each; the next student waits for the landing and walks out to get it (3 min).
5. Competition, 3 throws: one judge marks the first bounce with a cone and another measures each student's best with the measuring tape (4 min).
6. Each group adds its best marks and checks whether the longest thrower finished with a little jump, which is the key to the throw (2 min).

Rules

• Before throwing, the thrower looks back and calls "Ready!"; throw only after the judge answers "Clear!"
• Nobody is ever behind the thrower or in the landing area during a throw.
• Walk out to get the ball once it has stopped rolling.

Variations

Adaptations

• Limited mobility: the student throws the ball backward from a wheelchair with arms extended overhead.
• Hard of hearing: give the "Clear!" signal by raising a cone or an open hand.
• Lower strength: use a lighter ball and start the zones at 2 meters.

Learning goals

• Link leg, trunk and arm extension into one movement.
• Throw backward while controlling the ball's direction.
• Follow the safety routine responsibly before every throw.

Equipment for a class of 25

• medicine balls (1 kg / 2 lb): 5
• cones: 40
• measuring tape: 1

Teacher tip

Set the groups so all landing areas face the same way, with a wide gap between them. Students who release late send the ball high and short; cue them to let go as the hands pass the face.

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