OnTheSnow uses cookies to personalize your website experience and collect statistical data. In addition, these cookies help us and our partners to better understand your use of the websites and provide tailored advertising to you. By clicking on the I accept button, you accept the use of cookies. Please refer to our Privacy Policy to find out more on how to manage your cookies preferences: Privacy Policy
Ok
English (US)

Ski Exercises: Overhead Medicine Ball Throws

22nd June 2016 | OnTheSnow Staff

Ski Exercises: Overhead Medicine Ball Throws- ©Tim Shisler

Heather McPhie doing an overhead ball throw.

Copyright: Tim Shisler

Heather McPhie relies on this preseason exercise and ski workout to build explosive strength in the quads, glutes, hamstrings and lower back. Overhead Medicine Ball Throws are an alternative to Power Cleans or Weighted Squat Jumps. Overhead Medicine Ball Throws demand forceful triple extension of the hips, knees and ankles—the primary sequence to jump and produce power. This exercise is critical for explosiveness—allowing the skier to go into a turn and use explosion to push out with a lot of force and have velocity into the next turn.

Holding a six-pound medicine ball from underneath, McPhie squats down and lowers the ball between her legs. McPhie throws the ball up explosively as hard as she can. Focussing on a big jump and pushing her feet through the floor. Start with four sets of four repetitions for this exercise.

Video

Gallery

Heather McPhie doing an overhead ball throw. - © Tim Shisler
Heather Pre Season

View All

Advertisement

Related Articles

Ski Exercises: Lateral Box Jumps

Ski Exercises: Lateral Box Jumps

U.S. Ski Team athlete Heather McPhie shows us this explosive preseason exercise and ski workout that makes her a moguls maven once win...

Advertisement

Advertisement

Advertisement