Elitefts™ Rotational Med Ball Throw with Variations

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Rotational Med Ball Throw Instructional

Elitefts™ Director of Education Mark Watts explains a variation of a rotational push throw.  This is an outstanding series to develop power in the transverse plane.  The most important aspect is to initiate the movement with the back hip.  A good coaching cue is to pretend there is a camera attached to your back hip and take a picture of your target.

The key coaching points for this variation include:

  1. Start in an Athletic Stance
  2. Keep the Elbows High
  3. Initiate movement with back hip
  4. Push the Med ball toward target
  5. Pivot off back foot


Rotational Med Ball Throw Variations

Here are three variations of a rotational push throw. This is an outstanding series to develop power in the transverse plane.  The most important aspect is to initiate the movement with the back hip.  A good coaching cue is to pretend there is a camera attached to your back hip and take a picture of your target.  The key coaching points for this variation include.

1. Start in an Athletic Stance
2. Keep the Elbows High
3. Initiate movement with back hip
4. Push the Med ball toward target
5. Pivot off back foot

The 3 Variations included in this video:

  1. Rotational Push Throw with no counter movement.  This requires the athlete to start with the med ball centered high on the chest and initiate the movement with a violent rotation while keeping proper posture.
  2. Shuffle To.  Sometime referred to as a crow-hop throw.  this allows the athlete to generate more power through the hips by using forward momentum before regaining a proper athletic stance (much like a javelin throw.)
  3. Shuffle Away.  This is a great drill learned from Lee Taft to reinforce proper mechanics in change of direction (COD) drills by teaching the athlete to redistribute force toward the target.

Troy VTX Med Balls

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