Exercise of the Week: Med Ball Rotational Throws

November 3, 2010

Must See Strength Training Videos

A strong core provides the foundation for executing almost every sports skill. If the feet are in contact with the ground, it’s almost guaranteed the core is activated—which highlights the need to train functionally and avoid exercises that require you to lie on your back.

The core is located at the body’s center of gravity, between the upper thighs and the sternum, to provide stability and strength. It’s comprised of several  muscles groups—the abs, obliques, low back extensors, hip flexors and glutes—that work together to transfer force between the upper and lower body. This is why you see elite athletes, such as baseball hitters or tennis players, rotate explosively through their hips and torso when making contact with a ball.

To build total core strength that can be applied on the field or court, perform Med Ball Rotational Throws. This exercise specifically targets your ability to powerfully rotate, which is critical for several sports skills, including hitting, throwing and changing direction.

  • Assume athletic stance with feet shoulder-width apart
  • Stand with partner or wall five yards to the left
  • Explosively rotate through core and throw med ball at partner/wall
  • Maintain tight abs and stable lower body during rotation
  • Receive med ball and continuously repeat for specified reps
  • Perform set with partner or wall to right

Sets/Reps: 2x10-15 each side

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,204
Margus Hunt Benches 385 Pounds for Five Reps Margus Hunt Benches 385 Pounds for Five Reps
Views: 20,467,909
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,565,435

Featured Videos

Basketball Shooting Drill: Kevin Love's Turn-and-Shoot Drill Basketball Shooting Drill: Kevin Love's Turn-and-Shoot Drill Views: 1,877
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
Athletic Gaines: Get Faster With Weighted Sled Pushes Athletic Gaines: Get Faster With Weighted Sled Pushes
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,060,319
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,923
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,916
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,852
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,390

Load More
More Cool Stuff You'll Like
4 Tips for Reducing Deadlift Back Pain

4 Tips for Reducing Deadlift Back Pain

Few can argue that deadlifts are one of the most beneficial exercises you can do. But as with anything worth doing, there is a high-risk involved....

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Tobin Heath's Powerful Leg Workout

Tobin Heath's Powerful Leg Workout

Is It Too Soon for Olympic Lifts?

Is It Too Soon for Olympic Lifts?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: Baseball Strength Workout Program

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Build Bulletproof Chest Strength With This Unconventional Method

Build Bulletproof Chest Strength With This Unconventional Method

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Build a Strong Upper Body With These Landmine Exercises

Build a Strong Upper Body With These Landmine Exercises

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

5 Quick Workout Fixes for Faster Muscle Growth

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to Better Softball Workouts

3 Keys to Better Softball Workouts

Not Making Bench Press Gains? Try These Strategies

Not Making Bench Press Gains? Try These Strategies

How You Can Olympic Lift With an Injury

How You Can Olympic Lift With an Injury

The 4 Best and Worst Cable Machine Exercises

The 4 Best and Worst Cable Machine Exercises

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: MLS Soccer Strength Program

Add Surprise Sets for a Great Workout Finisher

Add Surprise Sets for a Great Workout Finisher

Kevin Love's In-Season Workout

Kevin Love's In-Season Workout

Build Athletic Strength with the Playground Sandbag Workout

Build Athletic Strength with the Playground Sandbag Workout

Get Faster With This Weightlifting Technique

Get Faster With This Weightlifting Technique

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

3 Habits of Highly Successful Coaches

3 Habits of Highly Successful Coaches

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Abby Wambach's Soccer Power Workout

Abby Wambach's Soccer Power Workout

Get Faster to Pitch Harder

Get Faster to Pitch Harder

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Jump Higher After a Month With These 3 Exercises

Jump Higher After a Month With These 3 Exercises

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Build Strong Legs with the Leg Press Lockdown Workout

Build Strong Legs with the Leg Press Lockdown Workout

Paul Rabil's Powerful Rotational Strength Workout

Paul Rabil's Powerful Rotational Strength Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Reasons Why You Should Do Full-Body Workouts

3 Reasons Why You Should Do Full-Body Workouts

The Top 10 Mistakes Athletes Make in the Weight Room

The Top 10 Mistakes Athletes Make in the Weight Room

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Todd Durkin's Complete Football Strength Training Program

Todd Durkin's Complete Football Strength Training Program

YardBarker