Catch and Overhead Throw
This drill has a partner toss you a medicine ball, which you catch and immediately fire back overhead in one continuous motion. It's built around the catch, not just the throw. Absorbing the incoming ball loads your lats and shoulders the instant before you reverse direction and throw, which trains the kind of fast, reactive power that a standalone throw from a dead stop can't teach.
Why it works
Catching a moving ball forces your lats, chest, and shoulders to decelerate it eccentrically, which pre-loads those same muscles right before they have to reverse and produce force in the other direction. That stretch-and-fire sequence is what makes the exercise reactive rather than just strong. Your abdominals brace hard through the catch to stop the ball's momentum from folding you forward, and then stay engaged as your arms drive the ball back overhead. Because the catch and the throw happen in one continuous motion instead of two separate ones, your nervous system gets practice producing power on a much shorter timeline than a standing throw from rest ever demands.
Set up
- Stand facing your partner or a sturdy wall, far enough apart that the ball travels through the air rather than being handed off.
- Hold a light to moderate medicine ball ready position, arms slightly bent, eyes on the incoming ball.
- Set a stable, shoulder-width stance so you can absorb the catch without stepping back.
How to do it
- Track the ball as your partner tosses it toward you.
- Catch it with both hands, letting your arms and lats give slightly to absorb the force.
- Immediately reverse direction, bringing the ball back behind your head in one continuous motion.
- Drive through your legs and torso and throw the ball back overhead to your partner or against the wall.
- Reset your stance and repeat for the next catch.
Form cues
- Catch soft, let your arms absorb the ball instead of stopping it dead.
- Turn the catch into the throw in one motion, don't pause between them.
- Brace your core through the catch so your torso doesn't fold forward.
- Drive the throw from your legs and hips, not just your arms.
Breathing: Exhale sharply as you release the throw, and take your next breath in during the moment you're tracking the incoming ball.
Common mistakes
Catching the ball dead still and pausing before starting the throw.
Fix: Let the catch flow straight into the throw, the whole value of this drill is in that one continuous, reactive motion.
Letting your torso fold forward when the ball lands in your hands.
Fix: Brace your core before the catch arrives so your body can absorb the force without collapsing.
Throwing with just your arms while your legs stay passive.
Fix: Drive the throw from the ground up, letting your legs and hips add power instead of leaving it all to your shoulders.
How to program it
- This is a reactive power drill, so quality reps matter more than quantity. Three to five sets of five to eight throws is a solid dose.
- Twice a week is enough for most people, placed early in a session while your nervous system is fresh and your catch reflexes are sharp.
- Use a ball light enough that you can catch and reverse it in one smooth motion. If the catch turns into a fight to control the ball, it's too heavy for this drill.
Safety notes
- Warm up your shoulders and wrists before adding real throwing speed.
- Use a soft medicine ball and enough space that a missed catch doesn't put you or your partner at risk.
- Stop the set if your catching technique breaks down and the ball starts jarring your wrists or shoulders.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- plyometrics
Frequently asked questions
How many reps of catch and overhead throw should I do?
Three to five sets of five to eight throws is a good starting dose. This is a power drill, so stop a set once your catches or throws start losing snap.
Do I need a partner for this drill?
A partner is ideal, but a sturdy wall works too. Throw the ball against the wall at an angle so it bounces back for you to catch.
What's the difference between this and a standing overhead throw?
A standing overhead throw starts from a dead stop with the ball already in your hands. This drill adds a catch first, so you're training your muscles to absorb force and reverse it immediately, which is a more reactive skill.
Why does my lower back or shoulders feel it the next day?
The catch loads your lats and shoulders eccentrically right before the throw asks them to fire again, which is more demanding than a throw alone. Keep the ball light and the reps low while you build up tolerance.