Medicine Ball Throws: Three Styles
In groups of three, students learn and compare three medicine ball throws: chest pass, backward overhead throw, and rotational side throw. Students work on power, transferring force from the legs, and safety in a throwing area.
How to play
- Set a throwing line with cones and a clear 15 m landing area in front of it. Make 8 groups of three: thrower, retriever, and measurer, with one 2 kg medicine ball per group (3 minutes).
- Chest pass: standing with feet apart, push with both arms while extending the legs. Three throws each, rotating roles (5 minutes).
- Backward overhead throw: back to the landing area, lower the ball between the legs and throw by extending the whole body. Three throws each (5 minutes).
- Side throw: side-on to the area, rotate the trunk and release the ball with arms nearly straight. Three each, from both sides (5 minutes).
- Each group measures its best throw in each style with the tape and decides which style transfers leg power best (3 minutes).
- One-minute wrap-up: discuss which style is most useful for sports like team handball or shot put.
Rules
- Throw only on the teacher's signal and when every retriever is out of the landing area.
- Roll the ball back to the line; never throw it back.
- Groups stay at least 3 m apart along the line.
- Before a backward throw, check that no one is behind the thrower.
Variations
Easier
Use 1 kg balls and throw from the knees to isolate the arm action.
Standard
Use 2 kg balls and all three styles from standing.
Harder
Add a step into the side throw and measure every attempt.
Adaptations
- Limited mobility: do the chest and side throws seated with a lighter ball.
- Visual impairment: a partner claps in the landing area to orient them and gives a voice warning before each throw.
- Lower fitness: use a lighter ball and take two throws per style.
Learning goals
- Perform three medicine ball throwing techniques.
- Transfer force from the legs up through the arms.
- Follow the safety rules of a throwing area.
Equipment for a class of 25
- medicine balls: 8
- cones: 12
- tape measure: 4
Teacher tip
The usual mistake on the backward throw is rounding the back without bending the legs; demo it with a light ball first. Point the landing area toward a wall or fence, never toward other groups.
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