Strength and conditioning coaches make their money in power development because athletes who become more powerful are better athletes.
Typically power development exercises include Olympic lifts like the Snatch, and Clean & Jerk. Those are great but not always safe for golfers to do. The Fix? Medicine Ball Throws and Tosses.
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Medicine Ball Throws and Tosses can be just as beneficial for developing rotational power and adding some serious distance to your hitting power especially for golf.
Here are my 7 top Medicine Ball Tosses and Throws that I use to improve power with golfers. Check out the video above for demonstrations of all the exercises.
1. Lateral Scoop Toss
· Stand perpendicular to a wall.
· Hold the ball at the hip opposite the wall.
· Rotate slightly toward the wall and explosively toss the ball into the wall with an underhand grip.
· Catch the rebound and repeat.
2. Lateral Shot Put Throw
· Stand perpendicular to a wall.
· Place your outside hand behind the ball at shoulder height.
· Keeping your outside elbow up, rotate your hips and push the ball through to the wall with your outside arm, just like throwing a shot put.
· Remember hips lead, upper body follows.
3. Stepping Lateral Scoop Toss
· Start in the same position as the Lateral Shot Put Throw but farther away from the wall.
· Hold the ball with an underhand grip.
· Step your outside foot in front of your inside foot.
· When your outside foot lands, plant, rotate your hips through and toss the ball against the wall as powerfully as possible.
4. Wrap Around Toss
· Face away from a wall and hold the ball at your chest with an underhand grip.
· Rotate your torso to the right and toss the ball against the wall explosively.
· Catch the rebound, rotate to the left explosively toss the ball against the wall.
5. Chest Pass
· Stand close to a wall facing it and hold the ball at your chest.
· Explosively pass the ball from your chest to the wall as hard as you can.
· Catch the rebound, reset and repeat.
· Think of it like a chest pass in basketball.
6. Overhead Toss
· Stand facing a wall in a split stance, one foot forward and one behind.
· Raise the ball above your head, explosively flex at the hip and throw the ball against the wall.
· Catch the rebound, reset and repeat.
· Use a lighter ball for this than you used for the others.
7. Kneeling Overhead Toss
· Kneel and raise the ball overhead.
· Perform the same Overhead Toss as above.
Give these a shot and perform them at least two times per week. Add that in with some solid nutrition and you are on your way to the PGA Tour!
