ShouldersBeginner

Medicine Ball Scoop Throw

Plyometrics movement using Medicine Ball.

Primary muscle: Shoulders
Secondary muscles: Abdominals, Hamstrings, Quadriceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Medicine Ball Scoop Throw reference position 1

Medicine Ball Scoop Throw reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Abdominals, Hamstrings, Quadriceps

Movement instructions

Set up, move with control, and reassess.

1
Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
2
Begin by thrusting the hips forward as you extend through the legs, jumping up.
3
As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Confirm the ball and surrounding area are suitable for any throw, catch, or rebound used in the exercise.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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