Exercise of the Week: BOSU Med Ball Rotational Throws

The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

BOSU Med Ball Rotational Throws

Who Does It

Evan Longoria, Tampa Bay Rays 3B

Sports Performance Benefits

Performing a Med Ball Rotational Throw while standing on an unstable surface enhances your balance and helps you maintain control of your body when making an explosive movement. The exercise also improves rotational strength, which will increase your hitting and throwing power.

How To

  • Stand with your feet hip-width apart on top of a BOSU disc with a partner standing 6 t 10 feet in front of you.
  • Lower into a half squat.
  • Catch a med ball thrown by your partner and rotate your torso to your left.
  • Rotate your torso back to the center and throw the med ball back to your partner.
  • Repeat with your opposite side and continue in alternating fashion for the specified number of reps.

Sets/Reps: 3x10 each side

Coaching Points

  • Maintain a squat position on the BOSU ball.
  • Keep your core tight to maintain balance.
  • Keep your knees in line with your hips and ankles.

Topics: MEDICINE BALL EXERCISES | EXERCISE OF THE WEEK | POWER | EXERCISE | SPORTS | MED BALL | THROW | FASHION | SPORTS PERFORMANCE | BOSU BALL | TAMPA BAY RAYS

Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK, and has been with the Company for over six years. A certified strength and conditioning specialist (CSCS) through the NSCA, he's worked...
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