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Medicine Ball Rotational Throw to Sprint

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• Start in quarter-squat position

• Hold eight- to 12-pound medicine ball at chest level

• Rotate torso and hips, swing ball to one side

• Rotate 180 degrees in opposite direction

• Throw medicine ball laterally

• Sprint after ball for 20 yards

• Repeat 4-6 times

COACHING POINT: Rotate only the torso and hips, keeping the feet square. After you throw the ball, the objective is to catch up to it as fast as possible.

BENEFITS: You work rotational strength and explosive action through the rotational movement. This differs from the anaerobic threshold or conditioning component of the metabolic sprints.

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Related Exercises

10-, 20-, 30-yard Sprints
Lateral Bound
Parallel-Squat Jump
Quarter-Squat Jump
Rocket Jump
Split Jump
Squat Jump Pass to Sprint Pro Agility (baseball specific) Short Shuffle Shuttles