How to Do
How to Do Medicine Ball Rotational Throw and Catch Against Wall
The medicine ball rotational throw and catch against the wall should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the medicine ball rotational throw and catch against the wall.
Beginning
Beginning Medicine Ball Rotational Throw
1. Maintain good posture with shoulder blades backing down and good stability through the valley to watch.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
Movement
Medicine Ball Rotational Throw Movement
1. This movement involves a shuffle pass into the wall with a 180 degree turn.
2. Stand approximately 1 meter (2 feet) away from the wall, with the line of the shoulders perpendicular to the wall.
3. Stand with the feet slightly wider than shoulder width, and the toes pointing out slightly.
4. Rotate the medicine ball towards the outside leg and load (you squat slightly maintaining an upright chest position) as shown in.
5. Push off with the outside leg and rotate the medicine ball, throwing it towards the wall.
6. Once you catch it at chest height, quickly shuffle the feet so that you turn 180°, rotating in the opposite direction to throw the ball against the wall.
7. Repeat back and forth motion as shown for the desired amount of reps.
Benefits
Medicine Ball Rotational Throw Benefits
The entire core is worked, including the abs and obliques.
The hips, core, and upper body are all taught to work together to coordinate muscle activity.
There's a lot of crossover to rotational sports.
