Med Ball Program
Burleson Performance
Field SportsUnleash explosive power, sharpen athleticism, and build full-body coordination with our 12-Week Med Ball. Designed to develop rotational strength, speed, and force production, this program integrates high-intensity med ball work into a progressive structure that delivers real results.
Whether you're an athlete looking to improve performance on the field, or a fitness enthusiast aiming to break through training plateaus, this program will push your limits and elevate your movement.
What to Expect:
Progressive Structure: 3 phases (Power Foundation → Velocity & Control → Peak Output)
Targeted Modalities: Rotational throws, overhead slams, chest passes, scoop tosses & more
Athletic Focus: Improve explosive strength, coordination, and total-body reactivity
Weekly Layouts: 2 med ball-specific sessions/week integrated into your training
Minimal Equipment: Just a med ball and space to move
Benefits:
Increased rotational & explosive power
Improved core stability and dynamic movement control
Conditioning without traditional cardio
This program isn’t just about slamming a ball—it’s about moving with purpose, creating power, and training your body like an athlete.
A
Single Leg Overhead Medball Toss to Wall
2 x 8
B
Single Leg Rotational Scoop Toss To Wall
2 x 8
C
tall kneeling chest pass
2 x 8
D
Hip scoops to wall
2 x 8
E
Overhead med ball slam
2 x 8
A
Single Leg Overhead Medball Toss to Wall
2 x 8
B
Single Leg Rotational Scoop Toss To Wall
2 x 8
C
tall kneeling chest pass
2 x 8
D
Hip scoops to wall
2 x 8
E
Overhead med ball slam
2 x 8
Jamie Burleson
Burleson holds a bachelors degree in exercise science and a masters degree in physical education from the University of South Carolina. He is also certified through the collegiate strength and conditioning coaches association. Jamie has over 15 years experience training division 1 athletes.
Tired of trying to figure out where to do your med ball throws and slams? Trying to figure out how many sets and reps.. trying to figure out how to progress exercises... let us take the guess work out for you with our med ball program!
Get Med Ball Program
