Lateral Medicine Ball Throw Progressions

Lateral Medicine Ball Throw Progressions

Med ball throw exercises are an excellent way to build strength-speed and power. Lateral/rotational med ball throws are especially important for rotational/multi-directional athletes. Some example sports include golf, baseball, hockey, lacrosse, and track & field. However, lateral/rotational med ball throws should not be reserved only for these specific athletes. I find myself prescribing these exercises for all athletesย โžก๏ธย whether it is an ACLr patient working on lateral acceleration/deceleration, or an elbow rehab patient learning to use their lower body more.   Demonstrated in this post are three example lateral/rotational med ball throw exercises with progressions based on double legย โžก๏ธย single legย โžก๏ธย bounding.   1๏ธโƒฃย Double leg counter movement throw 2๏ธโƒฃย Transverse lunge counter movement to double leg throw 3๏ธโƒฃย Lateral single leg step counter movement to medial bound throw   If the goal is to train speed-strength and muscular power, you want the parameters to be no more thanย 6๏ธโƒฃย reps at a time with adequate rest breaks (90-120s). I like to prescribeย 5๏ธโƒฃย sets of 3-5 repsโ€ผ๏ธ
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