Kneeling Overhead Medicine Ball Throw
Kneeling on a mat, students throw a light medicine ball two-handed over the head into marked zones, just like the kids' track and field event. They build trunk and arm strength, full-body extension and teamwork during retrieval.
How to play
- Lay 5 mats in a line 3 m apart and, in front of each, cones every meter from 3 to 9 m; groups of 5 per mat (3 min).
- Teach the throw: kneel with the trunk tall, hold the ball with both hands behind the head, arch the back slightly and throw forward by extending the arms and trunk (2 min).
- Partner practice within the group: gentle throws to a partner 3 m away, who fields the ball on a roll or a bounce (3 min).
- Competition: each student takes 3 throws; one partner marks the first bounce with a cone and another rolls the ball back along the ground (5 min).
- Each group adds its members' best throws and picks the tip that helped most: straight arms, a higher release or using the trunk (2 min).
Rules
- Only the student on the mat throws; everyone else waits behind.
- Always roll the ball back along the ground, never throw it.
- Nobody steps into the landing area until the ball has stopped.
Variations
Easier
Throw a foam ball or a basketball, with zones starting at 2 meters.
Standard
One-kilogram (2 lb) medicine ball thrown two-handed overhead from a kneeling position.
Harder
Throw from a seated position with legs straight, without help from the hips.
Adaptations
- Limited mobility: the student throws seated in a wheelchair using the same arm action, with adjusted zones.
- Visual impairment: a partner claps in the throwing direction and calls out which cone the ball bounced at.
- Lower strength: use a lighter medicine ball or a large rubber playground ball.
Learning goals
- Throw two-handed overhead while extending the arms and trunk.
- Hold a kneeling position without losing balance.
- Work together to retrieve and return the ball safely.
Equipment for a class of 25
- medicine balls (1 kg / 2 lb): 5
- mats: 5
- cones: 35
Teacher tip
Make sure nobody over-arches the lower back; the power comes from reaching forward, not leaning way back. Record the marks so you can repeat the test at the end of the quarter.
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