Overhead Dodge | Friends

Quick Intro

Overhead Dodge pairs a power movement with a reaction drill. One partner stands on a marked spot and does overhead medicine ball slams. The other stands well off to the side, in a marked safe zone, in a ready stance. At the sound of each slam, the second partner reacts with a quick sideways shuffle, as if dodging the rebound. After an agreed number of slams, they swap.

The name is playful. Nobody is ever in the ball’s path. The “dodge” is a reaction to a sound, the thud of the ball on the floor, and the dodging partner stays far enough away that the ball could never reach them. Nobody wins: both partners get a set of slams and a set of reaction work.

The slam itself, lifting the ball overhead and driving it into the floor in front of the feet, is taught at Medicine Ball Overhead Slam. This guide covers the partner drill: setting up the safe zone, timing the reaction and swapping roles.

What You’ll Need

Two people.
A slam ball, a medicine ball made to hit the floor without bouncing much.
A solid floor that can take slams.
Tape or cones to mark the slam spot and the dodging zone.

How It Works

Mark the slam spot, a small square where the ball will land.
Mark the dodging zone at least three metres to the side of the slam spot, well clear of any bounce.
The slammer stands on their spot with the ball. The dodger stands in their zone in a ready stance: feet shoulder-width, knees bent and weight on the balls of the feet.
The slammer lifts the ball overhead and slams it down.
On the sound of the slam, the dodger makes one or two quick shuffle steps to the side, stays low, then shuffles back to the middle of the zone.
The slammer picks up the ball, resets and slams again.
After an agreed number of slams, for example ten, swap roles.

The Safe Zone

The distance between the slam spot and the dodging zone is the most important rule of this drill. Mark it on the floor before the first slam, and never shorten it during the set.

Three metres to the side is a good minimum with a slam ball, which barely bounces. With a ball that bounces more, move the zone further away, or switch to a slam ball. The dodger also stays to the side of the slammer, never in front, since a slam that goes slightly wrong travels forward.

Timing the Reaction

The dodger’s job is to move on the sound itself, not before it. Watching the ball lift overhead gives an early cue, which makes the drill too easy. A few ways to sharpen it:

Face away from the slammer. The dodger reacts to the sound alone.
Vary the direction. Shuffle left on one slam, right on the next, always staying inside the zone.

The reaction is quick and short: one or two steps, then back to the ready stance before the next slam.

Keeping It Shared

Both partners get the same work. The slammer does a set of slams, a real power exercise for the core and shoulders. The dodger does a set of reactions, which trains quick feet and a fast response. After the swap, each gets the other job. Keep the number of slams the same for both.

Making It Fair

Each partner can use a ball weight that suits them, since only the slammer uses it. A lighter ball keeps the slam fast and clean. For a dodger new to reaction work, start facing the slammer and move to facing away once the timing feels natural. Training With a Friend has more on fitting a drill to two partners.

Staying Safe

The safe zone is fixed. Mark it and keep to it.
Use a slam ball. It is made to land with little bounce.
Slam a short step in front of the feet. A slam right at the toes can bounce back toward the shins.
Clear space around the dodger. No walls, benches or equipment within reach of the shuffle.

Common Mistakes

Moving too early. The dodger moves on the sound, not on the lift.
Creeping closer. It happens without noticing. Stay inside the marked zone.
Big, slow dodges. One or two sharp steps are better than a long run.
Rushing the slams. Each slam should be a full, powerful rep.

Fitting It Into a Session

Overhead Dodge suits the early part of a session, as a power and reaction block while both partners are fresh. Two or three sets each is a good amount. It also makes a lively warm-up for sport training. Building a Partner Session has more on placing power work.

Getting Better Over Time

For the slammer, the ball weight or the power of each slam can rise. For the dodger, the reaction gets quicker and the steps sharper. Facing away and reacting to sound alone is a good next step once the basic timing is reliable.

Partner Overhead Medicine Ball Slam Feed has partners feed the ball for each slam.
Partner Rotational Slam Pass passes the ball between rotational slams.
Lateral Shuffle Stop on Whistle reacts to a whistle with a shuffle and stop.
Battle Ropes and Ball Circuit pairs slams with battle ropes at two stations.

FAQ

Is the dodger ever in danger from the ball?

No, as long as the safe zone is marked and kept. The drill uses the sound of the slam as a cue. Nothing is aimed at anyone.

Can we use a regular medicine ball?

A slam ball is better. A bouncy medicine ball can rebound unpredictably, which needs a wider zone.

How many slams per set?

Eight to twelve. Enough for a good set of slams and plenty of reactions.