Rotational power is essential for success as a baseball player no matter what position you play. Having the proper lower-body mechanics is the first step toward developing rotational power, because that’s what dictates the speed of your swing or throw.
Med ball exercises are a great way to mimic the movement patterns used by baseball players, whether they’re batting, pitching or throwing.
Rotary motion begins in the lower body. Energy is transferred from the ground through the hips into a stable core position to create a powerful amount of whip action in the upper extremities. If the timing is off or there is a loss of stability through the midsection, the power of the movement is greatly diminished.
When implementing rotational training drills such as medicine ball exercises it’s important to improve the sequencing of the movement rather than just trying to increase your strength and power. Start by honing the mechanics of rotational power so you hear that nice “pop” sound from the med ball hitting the wall.
These five med ball exercises reinforce the timing and mechanics for developing consistent power.
1. Single Leg Scoop Throw
2. Cross Behind Push Throw
3. Quick Skater Scoop Throw
4. Shuffle Away Scoop Throw
5. Overhead Slam to Push Throw
Med ball training is like any other explosive training. Sometimes you’ll want to train for speed and sometimes you’ll want to train for strength—just as there are times when you go for bar speed in Olympic lifts as opposed to brute strength. So it’s not always necessary to grab the heaviest ball. As the weight of the ball increases so too does the likelihood of faulty mechanics.