Catch-Toss Medicine Ball Work

Prior to off-season programming, I typically perform a personal audit.  I revisit old notes , presentations and video, while taking a deeper look at some of the nuances of speed and power work from coaches that I admire.  The goal is quite simple, learn, fill blind spots and evolve as a practitioner.  This summer was the influence of Boo Schexnayder. In place jump circuits were a mainstay for our advanced trainees on “Go” days, as well as the use of catch-toss medicine ball work. 

Why catch-toss?  Simple answer, eccentric, stretch shortening of the trunk musculature.  Traditional medicine ball work that we have done in the past incorporates non-bouncing balls.  This places a concentric focus on the surrounding tissues.  The majority of hip related issues, as well as the junk term “hockey groin syndrome” involve torque and eccentric forces on the adductor complex as well as the internal and external obliques.  Bottom line, we haven’t had them in our program for years.  It’s a blind spot.  (Yes, strength training incorporates both eccentric and concentric contraction, but not at these speeds). That changed this summer.  We view catch-toss med ball work as plyometrics of the upper body.  Here’s how we incorporate them. 

Adaptational Goal:  Improve RFD (both eccentric and concentric) in the trunk musculature

Load:  6lb-9lb MB

Volume:  3-4 x 5-10

Intent:  Catch-stick, Catch, Catch, Catch – Stick, Dribble

Where:  “Go Day”  - to compliment lower body SSC plyos