Sprinter-Stance Overhead Medicine Ball Throw

The exercise combines single-leg support stability with overhead power development. The sprinter stance creates an unstable base that requires stabilization during the throw. Each repetition is repeated immediately after catching the ball while maintaining the same sprinter stance. The exercise begins from a sprinter stance with one foot planted and the lead hip flexed to about 90 degrees. Hesitant throws reduce the intended power-development effect of the exercise. The ball is thrown hard from an overhead position into a rebound wall or standard wall.