Medicine Ball Squat-to-Target Throws with a Partner

In pairs facing a wall, students squat with a medicine ball and throw it on the way up to a target line about ten feet high; the partner retrieves and counts. It develops leg power, coordination of the whole kinetic chain and safe squat technique.

How to play

1. Tape a target line about ten feet high on the wall and set pairs about two feet from the wall (2 min).
2. Technique without a ball (3 min): squat with elbows in, drive up explosively and extend the arms toward the target.
3. Technique with a ball (3 min): 3 sets of 5 throws with a 4-6 lb ball, catching the rebound and dropping into the next squat in one move.
4. Main block (8 min): 45 s of work and 45 s of retrieving for the partner, who counts the balls that hit above the line.
5. Final challenge (2 min): each pair totals its hits and suggests one technique fix for next time.
6. Put away equipment and stretch the quads (2 min).

Rules

• Throw only at the wall, never at a partner.
• If the ball rebounds badly, let it drop instead of trying to catch it.
• Keep a flat back and knees tracking over the toes in the squat.
• Keep six feet between pairs.

Variations

Adaptations

• For limited mobility, throw from a chair with a light ball to a lower target.
• For students with low vision, mark the target with a wide high-contrast strip.
• Students with less strength use a soft ball and chest passes.

Learning goals

• Transfer force from the legs to the arms in a throw.
• Perform safe squats with a light load.
• Measure performance over a timed interval.

Equipment for a class of 25

• medicine balls: 13
• masking tape: 1

Teacher tip

Check the balls for damage and choose a smooth wall with no windows. The usual mistake is throwing with the arms only, so cue the ball to leave as the legs straighten.

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