Rotate, then throw

Rotational Med Ball Throw

Load the back hip. Turn. Throw the ball into a wall. This is a throw pattern, not a twist contest with a broomstick.

Hunter: In-season baseball uses these on power day. I throw both sides. I do not fry the arm with long-toss volume in the weight room.

Cues

Sideways to a solid wall. Ball at the hip. Athletic stance.
Load the back hip. The torso turns. The arms are the last thing.
Throw into the wall. Follow through without falling over.
Catch the bounce or pick it up. Reset. Do not rush.
Match the other side. Count each.

Setup

A wall that is allowed. A med ball that will bounce or a partner if you have one. 4 sets of 4-6 each side. Rest about a minute. If the gym bans wall throws, a rotational chop with a cable is a cousin. Log that name.

After slams

Slams were vertical. This is rotational. Same power day. You are keeping intent without burying the arm. Log both sides. Next week, same ball, cleaner turns.

Both sides

Hitters still train the other way. If one side is ugly, that is the side that needs the quiet reps, not more of the pretty side. Engine should see even counts unless you wrote a reason.

If something feels sharp

Stop. Tell a coach. This page is coaching, not a clinic. A landmine press or a pallof-style hold can wait. Do not grind through a pinch to finish the set.

Common misses

Only using the arms. Spinning the feet into a pirouette. Throwing at a window. Skipping the weak side. Also: a ball so heavy the hips never turn.

FAQ

How far from the wall?

Close enough to throw hard, far enough that the bounce does not eat your face. Start at a few feet and adjust.

Shot-put or side toss?

Side toss into the wall is this page. A shot-put throw is a different drill. Pick one.

Log rotational throws in the free Vitality Engine. Count each side. Write the ball weight.

Create free account Log this in Engine

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