Medicine Ball Chop Throw Performance Exercise

09 May Medicine Ball Chop Throw Performance Exercise

The development of power in the transverse plane is very important for the rotary based athlete. The baseball, softball, golf, tennis, volleyball, and ice hockey athlete generate speed in a rotary pattern. The rotary speed developed by the kinetic chain in conjunction with speed from the biomechanics of the athletic actions of the sport are transferred into club, stick, ball, or racquet. The summation of these forces will dictate the amount of speed the athlete generates during competition.

The strength and conditioning coach must recognize power development for the rotary based athlete must move beyond sagittal and transverse plane modalities. The reason behind this requirement is simply in the diagnosis of the athletic actions of the sports. These sports require the execution of actions in rotary movement patterns dictating the need for speed generation in this particular movement plane.

Olympic lifts and jump training are beneficial to these athletic population though these modalities do not contain a transverse component. As a result the training programs for the rotary based athlete must move beyond these modalities and encapsulate speed orientated transverse plane exercise patterns.

The majority of transverse plane power modalities will involve rotary based throwing motions utilizing a medicine ball. These type of training modalities allow for a “plyometric effect” to occur in a transverse plane orientated exercise.

The Medicine Ball Chop Throw is a transverse plane based power exercise incorporating extension of the upper extremities during the rotary motion.

Improves Your: Ability to generate power in the transverse plane.

Why It’s Important: The rotary athlete during competition is required to generate speed in a transverse plane. Maximizing this speed requires the development of power within a rotary movement based modality

The Common Problem: The rotary athlete will be limited in the power development during transverse plane movement patterns, resulting in lower swing speeds, serve speeds, and bat speeds.

The Solution: The rotary athlete must implement transverse plane speed and power training into their strength and conditioning program.

Medicine Ball Chop Throw

Set Up:

  • Grasp a 3-6 lb. medicine ball in both hands
  • Stand 3-4 feet perpendicular to a concrete wall
  • Position the body in athletic stance with feet shoulder width apart
  • Bend the knees slightly, hinge at the hips, and position the medicine ball in front of your torso



  • Begin rotating the hips and then torso away from the wall
  • Simultaneously allow the arms to rotate the medicine ball in angular pattern
  • Continue rotating the torso away from wall until your back is facing the wall
  • Allow the arms to elevate the medicine ball to a position above your back shoulder
  • Forcefully reverse the rotating the torso and begin extension of the arms towards the floor
  • Continue the pattern throwing the medicine ball into the floor at a position
  • Allow the medicine to bounce off the wall and repeat the pattern
  • Perform 5-10 repetitions of the throw


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 12 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.