Medicine Ball Step Behind Rotational Throw
Side-on to a wall, step the back foot behind the front one, then turn and throw the ball explosively into the wall; the step adds momentum to the turn.
How to do it
Setup
Side-on to a solid wall a few steps away, ball at the back hip.
Steps
- Step the back foot behind the front foot.
- Plant, turn the hips and throw the ball hard into the wall.
- Catch or collect it and reset before the next throw.
Common mistakes
Throwing before the feet are planted: step, plant, then turn. Front knee twisting on the pivot: let the back foot turn, the front knee stays over the toes. Arm-throwing: the power starts at the hips.
Breathing
Sharp exhale on the throw.
