Exercise guide
Catch and Overhead Throw
The Catch and Overhead Throw is a medicine-ball drill performed toward a wall or partner. The ball begins behind or above the head and is thrown forward using the lats, shoulders, chest, abdominals, and arms. The throw is followed by a catch or controlled retrieval.
Training context
Using overhead throws in a workout
Medicine-ball throws are generally placed early in a session while speed and coordination are fresh. Ball weight should allow an explosive release without slowing the movement or changing the overhead path.
Use a ball designed for the intended wall or floor surface. The throwing and receiving area must remain clear of other people and equipment.
Technique overview
Set the target and rebound distance first
Stand facing the wall or partner and bring the ball behind the head through a comfortable range. Throw forward forcefully while following through with the arms and torso. Prepare your hands before the rebound reaches you and absorb the catch without leaning backward. Increase the distance if the return is too fast to control safely.
Treat this as an overview and use a range, pace, and setup you can control.