Med Ball Scoop Throw
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Hold a med ball (4-6kg) between the legs. Stand athletic, knees bent.',. Load the hips back — slight hinge, ball hanging between knees. Explosively drive the hips forward — stand up fast and throw the ball UPWARD as high as possible. Release the ball at approximately waist height — let the hip drive send it skyward. Catch it (or let it bounce) and immediately reset for the next rep. Every rep maximum height — height is the measure of power output.',.
Why It Works
The med ball scoop throw trains the upward hip extension power that drives the skating push-off and the body-checking lift — the same triple extension pattern as an Olympic lift but with a medicine ball. The underhand scoop throw is one of the few exercises that trains concentric power production at maximum velocity with no deceleration phase (the ball just flies), making it highly effective at developing fast-twitch output.
Hockey Transfer
Direct shooting transfer — same kinetic chain as a wrist shot or slap shot. Hip drive → core rotation → release. Pair with squat jumps for full lower-body power day. Loaded + unloaded, both directions.
Coaching Cues
- "Athletic stance"
- "Ball at hip. Rotate through hips and core"
- "Scoop the ball overhead and forward at a wall. Catch and reset."
Common Mistakes
Using the arms to throw instead of the hips — the arms guide the ball, hips launch it. Ball too heavy — power output drops. 4-6kg is optimal for most.',. Not fully extending at the top — rise onto the toes, full triple extension.',. Slow tempo between reps — these should feel explosive and rhythmic.',.
Progression / Regression
Single-leg scoop throw — adds unilateral skating-specific demand.',
Kettlebell swing — same hip drive pattern with less coordination demand.',
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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