■ 側拋（Side Toss）
■ 小墊步側拋（Side Toss with Step），就如同在揮棒。
■ 曳步側拋（Shuffle Side Toss）
■ 砸地曳步側拋（Slam Shuffle Side Toss）
Rotational power is extremely important for both athletes and the average Joe (although
not so average because we’re throwing med balls with a purpose). Athletes need rotational power because a lot of movements require rotation at the hips (i.e. swinging a bat or golf club, cutting, shooting in hockey). More power in this plane of motion can result in bigger bombs and quicker cuts. As for the not-so-average Joe, power is something we lose over time. To keep it, we practice it by doing power work in the gym. Here is a progression for rotational power going from easiest to hardest. The number one rule with all of these movements is to throw the ball AS HARD AS YOU CAN!
Side Toss: Set up in an athletic stance with your hands underneath the ball. Cock back by putting the ball in your pocket, and throw the ball as hard as you can! Point your belly button at the wall!
Side Toss with Step: Same thing as side toss. Just add in a step like your swinging a baseball
Shuffle Side Toss: Getting intense! Set up father away from the wall. Make one big shuffle
towards the wall, and throw the ball as hard as you can!
Slam Shuffle Side Toss: Set up same distance as you would for the shuffle side toss. This time, get as tall as you can, then slam the ball as hard as you can. Then, shuffle and side toss! I love throwing stuff. I hope you do too! #strengthandconditioning #fitness #medballs #plyometrics @tflfamily @bodybyboyle @movementasmedicine @codexstrength @perform_better