Medicine Ball Side Toss
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Medicine Ball
Primary muscle group
Obliques
Secondary muscle groups
Gluteus Maximus, Deltoids, Adductors
Movement pattern
Trunk Rotation Throw
Training goal
Power
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Baseball, Tennis
Overview
Purpose. Develop rotational power for striking, throwing and swinging sports.
How it fits the system. A beginner-level trunk rotation throw entry in the Ballistic Training section, programmed to develop power. Related work in the library: Medicine Ball Punch Throw and Medicine Ball Scoop Toss.
Primary muscles
Obliques
Secondary muscles
Gluteus Maximus, Deltoids, Adductors
Movement pattern
Trunk Rotation Throw
Equipment
Medicine Ball
Difficulty
Beginner
How to Perform
- Stand side on to a solid wall about two metres away.
- Hold the ball at waist height with both hands.
- Load by rotating away from the wall and shifting weight into the back hip.
- Drive the back hip through and rotate the trunk towards the wall.
- Release the ball at chest height as the hips face the wall.
- Collect the ball, reset and repeat, then change sides.
Coaching Cues
- Start the throw from the back hip.
- Let the back foot pivot so the knee is not twisted.
- Throw as hard as you can every rep.
Common Mistakes
- Rotating only through the arms and shoulders.
- Keeping the back foot flat and twisting the knee.
- Doing high reps at submaximal speed.
Progressions & Regressions
Progressions
Increase ball weight or add a step into the throw.
Regressions
Use a lighter ball and a shorter range.
When to Use It
When to use
For rotational power in striking and swinging sports.
When not to use
With lower-back pain during rotation.
Programming
4 sets of 4 to 6 throws per side.
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