Medicine Ball Rotational Throw
Also known as: Med Ball Rotational Throw, Rotational Med Ball Throw, Rotational Medicine Ball Throw, Medicine Ball Side Throw
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand sideways to a sturdy wall or partner with feet wider than shoulders, holding a medicine ball at your hip.
- Rotate away to load the hips and trunk.
- Explosively rotate toward the wall and throw the ball against it, pivoting the back foot.
- Catch the rebound with control and repeat before switching sides.
Cues
- Power comes from the hips; the arms just guide.
- Pick a ball that you can catch safely.
Common mistakes
- Standing too close or throwing at an unsafe wall.
- Throwing with the arms only.
- Twisting the lower back instead of pivoting the feet.