Reactive viking throw

The Viking throw is one I developed to build upperbody power & helped me get the ability to slam down a 12 & even 15 pound medicineball. Typically medicine-ball throws are regarded as plyometrics because they are great power builders, but most tosses I’ve seen or heard of aren’t truly plyometrics. They actually fit into a class of “max power output training”.

I’m going to show you how to make the throws plyometric and thereby much more effective.

The Viking throw is a simple granny toss motion, where you take the appropriate weight medicine-ball lowered between your legs and hurl it as fast and forceful as possible behind your head.

My reactive version consists of doing this: Flip the ball up into the air slightly higher than your head, catch it slightly higher than the navel but as soon as it hits your hands an immediate turn around of force needs to take place. This is the catch/react idea that makes this a power medicine ball method that will give you upperbody vertical boosting ability.

Do 1-2 sets of 10 reps!

Instructions

Variations

Work with different weights of medicine balls. One set can be focused on speed with a light 3-6 lb. ball. The next set more for strength with a 10-15lb. ball.

Tips

Coaching tips

Skills

Improved vertical jump & upperbody power.

Players

Added: 25/1 2012 by Mark Sias, B.S., Plyometrics Expert

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