← EXERCISE LIBRARYPower
Med Ball Rotational Throw
A hard sideways throw into a wall driven from the hips. The most direct way to train rotational power for throwing, striking and swinging.
- 01Stand side-on to a wall, two metres away, feet hip-width, ball held at waist height.
- 02Rotate away from the wall, loading weight into the back hip and letting the back heel lift.
- 03Drive the back hip through toward the wall and let the trunk follow.
- 04Release the ball at hip-to-chest height and let it hit the wall hard.
- 05Reset your stance and do 5 to 8 throws per side.
- 01Hips first, hands last.
- 02Turn the back foot over.
- 03Throw through the wall, not at it.
- 01Throwing with the arms only — the ball travels but you have trained nothing rotational.
- 02Keeping the back foot planted flat — the hip cannot rotate through and the lumbar spine twists instead.
- 03Standing too close to the wall — you shorten the throw and never reach full speed.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.