Throws are the fastest thing a human being can do with their own body, so they hold a special place in my heart as an athletic development tool. Medicine ball work has multiple ways to progress: we can throw heavier balls, we can throw for longer total durations, or we can cut down rest time between throws! Below is a common 4 week progression I’ll use with someone new to medicine ball throwing Week 1: 5 minutes, throw a 10 pound ball every ten seconds Week 2: 5 minutes thirty seconds, throw a 1
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