Midrand Gymnasium

The Stepdrive

This is a good exercise for isolating and developing the 3rd force. Do it left and right for symmetrical conditioning.

The speed of the bar is more important than the weight on the bar because the implement you are throwing is not heavy and the speed you are releasing it at is what translates to distance.

5kg Medicine ball, 3 reps on a leg.
Shoot it as high and far as possible from the leg second step.