Some sports such as baseball, tennis, lacrosse and hockey require explosive levels of rotational core power. The medicine ball rotational throw should be done full speed to train your central nervous system and body to move faster and more explosive.
The medicine ball rotational throw is an advanced exercise and should not be done by those athletes with inadequate body strength and core strength.
1. Stand with your feet hip-width apart. Place your left foot approximately one foot in front of your right foot.
2. Hold medicine ball with both hands and your arms slightly bent.
3. Swing ball over to the right hip and explosively underhand toss the ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat immediately for the desired repetitions.
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Mark Dilworth, BA, PES
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