Medicine Ball Rotational Throw
Standing side-on to a wall, rotate the hips and torso to throw the ball explosively into the wall; catch the rebound, repeat, then switch sides.
How to do it
Setup
Side-on to a solid wall, ball at the back hip, staggered stance.
Steps
- Rotate the hips first, then the torso, then the arms.
- Throw the ball explosively into the wall.
- Catch or collect and reset fully before the next throw.
Common mistakes
Arm-throwing: the power chain starts at the HIPS. Feet frozen: the back foot pivots. Machine-gunning throws: full reset, full power, every one.
Breathing
Sharp exhale on the throw.
