6-Week Throwing Speed Drill

6-Week Throwing Speed Drill If you've got a 3 kg (6.6 pound) medicine ball handy and 6 weeks to work with it, a study published in the Journal of Strength and Conditioning Research suggests you can significantly increase the speed you're able to throw a basketball, softball and other lighter weight objects.

Forty high school aged volunteers were divided into groups that trained twice weekly. Some threw the 3 kg medicine ball overhead using both hands for 3 sets of 6 throws, while another group increased training volume to 6 sets of 6 throws. At the end of the training period, subjects were able to throw a 0.35 kg ball 5.1% faster, a 1 kg ball with 3.5% greater speed and the 3 kg ball 5.2% faster.

True Strength Moment: If you're wondering which group showed the greatest improvement over 6 weeks of training, it was 6x6 medicine ball drill. With only 12 workouts during the training period and a total of 432 throws undertaken, the results look to be well worth the investment in time and effort.
Leave a Comment