Lateral Step Rotational Med Ball Throw
RotationbilateralBeginner
Equipment Needed
Medicine Ball
Target Muscle Group
Back
Primary Goal
Ballistic
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Stand with your feet shoulder-width apart, holding a medicine ball at chest height, and slightly bend your knees. 2. Step laterally to one side with your outside foot, pivoting your back foot as you rotate your torso toward the direction of your step. 3. As you step, explosively twist your torso and throw the medicine ball toward the wall or a partner, using your core and hips to generate power. 4. Follow through with your arms, allowing your body to rotate naturally as you release the ball. 5. Retrieve the ball and return to the starting position, then repeat on the opposite side for the desired number of repetitions.",
