This is a great drill to incorporate as a pre-work exercise or as an explosive movement within any workout program. This Frontal Plane to Sagittal Plane Movement allows resistance to be created between the hips and trunk (torso).
Any throwing athlete should implement this exercise because it simulates the hip to trunk relationship in High Level Throwing as well as increases rate of force production. We want the hips to open towards one side as the trunk turns back against the hips. This will cause the medicine ball to delay AND stay behind the body until the hips open.
If you notice when I slam the ball down to the left, my left leg will externally rotate, clearing my hips. It’s a very subtle movement. I do the same thing when slamming the ball to my right. My right leg will externally rotate, clearing my hips. This lets the trunk turn back against the hips opening!
Sets & Reps
We usually perform 3-5 sets of 5-10 reps on each side depending on the weight of the medicine ball. If you cannot move the MB in a fast, explosive way, then that weight may be too heavy. We want to be able to slam the ball as fast as possible! Most of our high school athletes will use an 8 or 10 lb MB and some of our college/pro guys will use a 16 or 20 lb MB. Give it a try!
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