Medicine Ball Rotational Throw to Sprint
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.