Medicine Ball Rotational Throws

Build rotational power for groundstrokes.

• Players1
• Time10 min
• EquipmentMedicine ball (2-4 kg), a solid wall

Setup: Stand sideways to a wall, about 3 feet away, in a forehand stance.

1. Load into the back hip with the ball at hip height.
2. Rotate the hips and shoulders to throw the ball into the wall.
3. Catch and repeat.
4. 10 reps each side, 2-3 sets.

Coaching cues

• Hips first, then shoulders
• Arms stay long
• Stay balanced

Common mistakes

• Arm-only throwing
• Rounded back

Progression: Add a step into the throw.

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