Exercise of the Week: Med Ball Rotational Throws | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
Why You Should Never Doubt Colin Kaepernick
Views: 17,867,092
Patrick Willis' Homegrown Off-Season Workout
Views: 1,222,559
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 4,233,791

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,007
James Harden Resisted Euro-Step Views: 11,715
Tim Tebow's NFL Off-Season Workout Views: 139,786
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

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

3 Habits of Highly Successful Coaches

Anyone can have an athlete run through drills that address speed, power and agility. Anyone can "train" an elite athlete. Anyone can tell another person...

Todd Durkin

Train Like a Pro: Damian Lillard's Basketball Core Workout

How to Improve Shoulder Strength and Flexibility

The Top 10 Mistakes Athletes Make in the Weight Room

The 3-Minute Total Arm Pump

Abby Wambach's Soccer Power Workout

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

The 4 Best and Worst Cable Machine Exercises

The Best Lower-Body Landmine Exercises

3 Keys to In-Season Baseball Training

5 Ways to Get a Higher Vertical Jump

6 Gym Machines That Are Actually Worth Your Time

How You Can Olympic Lift With an Injury

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Build Awesome Arms With This 15-Minute Workout

3 Tricks for a Stronger Front Squat

3 Tips to Blast Through Training Plateaus

Deadlift Grip Guide: How Hand Placement Changes the Exercise

How Strength Training Changed Rory McIlroy's Game

Use Eccentric Lifts to Increase Size and Strength

When Not to Try Unstable Hockey Training

3 Simple Strategies for a Better Workout

Build Strong Legs with the Leg Press Lockdown Workout

Putting Together an Off-Season Workout for Point Guards

What Happens When You Do The Same Exercise Every Day?

Can You Survive This Insane 100-Rep Push-Up Challenge?

5 Quick Workout Fixes for Faster Muscle Growth

Train Like a Pro: Peyton Manning's Core Workout

Todd Durkin's Complete Football Strength Training Program

Save Your Shoulders With These Barbell Landmine Exercises

Add Surprise Sets for a Great Workout Finisher

Get a Full-Body Workout With Just 2 Exercises

4 Exercises From NFL Players to Build True Game Speed

Train Like a Pro: Los Angeles Lakers Strength Training Program

Evan Longoria's Off-Season Strength and Resistance Workout

Build Wrestling Strength With the Gable Lock Isometric Hold

Grab a Broom for This Fast-Paced, Full-Body Workout

Train Like a Pro: MLS Soccer Strength Program

7 Farmer's Walk Variations for Improved Core Strength

3 Keys to Better Softball Workouts

Jump Higher After a Month With These 3 Exercises

Build Bulletproof Chest Strength With This Unconventional Method

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

Prevent Volleyball Shoulder Injuries With These Exercises

Posterior Chain Fixes to Improve Your Game