Exercise guide
Medicine Ball Scoop Throw
The Medicine Ball Scoop Throw uses the legs, hips, trunk, and shoulders to launch a ball overhead and backward. It is an explosive full-body throw rather than an isolated shoulder exercise.
Training context
Setup Cues for the Scoop Throw
This drill requires a large, completely clear area behind the athlete. No one should stand in the release zone, landing zone, or path used to retrieve the ball.
Choose a ball light enough to accelerate without losing balance. The athlete should not turn to watch the ball until the throw and landing are complete.
Technique overview
Extend through the legs before releasing overhead
Begin in a partial squat with the ball hanging between the legs. Extend the hips, knees, and ankles as the arms swing forward and overhead. Release the ball behind you only after the body has fully extended, then land under control and confirm the area is clear before retrieving it.
Treat this as an overview and use a range, pace, and setup you can control.