4-Way Lateral Med Ball Shot Put Throws

  • Start in split-squat stance standing parallel to and six feet from wall; hold med ball on right side of body like shot put
  • While squatting to parallel position, rotate trunk away from wall, keeping arms close to body
  • Exploding up while rotating trunk toward wall, throw med ball with maximum force toward wall, fully extending right arm upon release; repeat for specified reps
  • Switch feet placement; repeat for specified reps
  • After completing reps, switch stance and hold med ball on left side of body
  • Complete both sets throwing med ball, rotating feet in stance after specified reps

Coaching Points: Keep back flat and chest and head up // Keep toes pointed straight ahead // Rotate at hips // Keep med ball at head height and close to body // Throw weight as hard as possible, extending throwing arm out to maximize force