Medicine Ball Toss
Strength & Power
Legend
- player
- ball
- movement path
How it works
Develop upper body power using a light medicine ball chest toss, connecting the throwing pattern to stick skill mechanics.
What you need
- light medicine ball (2-3 lbs)
- lacrosse stick
- cones
Your focus
Medicine ball training at young ages develops power expression through fun, low-risk activities. The chest pass throwing pattern directly mirrors the mechanics of a lacrosse pass, transferring power development into sport-specific skill.
Player stands 5 yards from a wall or partner with a 2-3 lb medicine ball.
Player performs a two-handed chest pass, driving through with both hands.
Complete 10 tosses, then immediately pick up the lacrosse stick and make 10 passes to a partner.
Compare the feel of power in the medicine ball toss to the lacrosse pass.
Goal
You've got it when you hold your ground in the box-out for the full 5 seconds, feet active, body low, not getting pushed off.
Helpful cues
- Push from your chest, not from your arms alone
- Full extension on every toss, drive all the way through
- Notice how the toss feels like a lacrosse pass, same power, same direction
Adjust the challenge
Make it easier
Strip it back
Reduce to a softer, lighter ball; focus on full extension.
UpLVL it
Add the next challenge
Add a rotational element: throw while pivoting the hips to add torque.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.