Exercise Library
Med Ball
Med Ball Deceleration Drop
Drop-and-catch med ball work that trains rapid force absorption, the braking side of speed that protects the body.
power
Why it matters for golf
Every fast swing ends with a hard stop. Catching a dropping med ball teaches the arms and trunk to absorb load quickly without losing posture. That eccentric strength supports both speed and durability.
Coaching cues
- Catch soft. Give with the ball.
- Keep the trunk braced as you absorb.
- Reset your posture before every rep.
- Crisp reps, not rushed reps.
Common faults
- Catching stiff so the ball jars the shoulders.
- Losing spine angle during the catch.
- Letting reps get sloppy as fatigue sets in.