Medicine Ball Alternating Side Rotation Throw (against wall)

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Rotation
Intensity: Medium

Instructions

Preparation

Stand with side of body facing wall with feet shoulder width apart. Hold medicine ball at waist level.

Execution

Squat down and position ball to side of far hip by rotating shoulders and slightly bent arms away from wall. Quickly rotate torso toward wall driving with legs, hip, waist, and far arm in a slightly upward angle. Release ball so it hits wall approximately head height. Quickly step far foot forward so body faces wall with feet approximately shoulder width apart. Catch ball and immediately step opposite leg back so other side faces wall. Repeat.

Comments

Start slow and gradually increasing speed. Perform prescribed repetitions or for time. See Spot Reduction Myth.

Force (Articulation)

Dynamic

Static

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