Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredMedicine Ball
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Quads, Triceps, Upper Back
Target Muscle Group

Lats

Lats Muscle Anatomy Diagram

Single Leg Overhead Medicine Ball Tap Overview

The single leg overhead medicine ball wall tap is a variation of the medicine ball overhead throw and an exercise used to build explosive strength in the lats, shoulders, and triceps.

Throws and toss exercises performed with medicine balls, such as the single leg overhead medicine ball wall tap, are typically used by athletes to build the explosive strength and/or balance necessary for their specific sport.

However, these exercises can be performed by others looking to build their explosive strength or balance.

Single Leg Overhead Medicine Ball Tap Instructions

  1. Setup in single leg stance while holding a medicine ball overhead with both hands.
  2. Exhale, pull the arms forward towards the wall, and tap the medicine ball against the wall.
  3. Catch the med ball as it returns from the wall and repeat step #2 for the desired number of repetitions.

Single Leg Overhead Medicine Ball Tap Tips

  1. Take note, you will only release the med ball for a split second. It’s not a violent throw, it’s a tap which is designed to drive some instability and reinforce strength in a single leg position.
  2. With med ball drills, the goal is speed throughout the movement. There are only a few rare instances where one might want to move slowly through a weighted plyometric drill with a medicine ball.
    • A good rule of thumb - if the weight is so excessive that it affects the technical execution of the movement then it is too much.
  3. You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
  4. Keep the torso rigid and ensure some tension through the core to help transmit force out through the extremities.
  5. Initially you may want to focus on pausing in between reps to ensure proper positioning but over time you can eventually progress to more rhythmic (i.e. back to back) repetitions.
  6. If you are using a denser medicine ball which will react with “an equal and opposite reaction” then you may want to stand a little ways back from the wall to allow yourself time to react.
    • However, if you’re using a more absorptive ball then you can stand closer and catch the ball as it comes directly off the wall.
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