Standing Medicine Ball Side Throw

15 Apr Standing Medicine Ball Side Throw

Rotary athletes in the sports of baseball, softball, tennis, golf, ice hockey, and volleyball all require the ability to generate power in rotary movement patterns. This allows the athlete to generate speed which is then transferred into the bat, club, ball, or puck. Improving the rotary power capacities of the kinetic chain will provide the athlete with the opportunity to generate higher rotary speed outputs.

Improves Your: Rotary Power Outputs

Target Area: Hips and Core

Why It’s Important: Athletes in rotary sports are required to generate speed in a transverse plane. This power developed within the transverse plane is then transferred to the stick, bat, club, or ball. The higher rates of speed generated, the greater velocity at which the puck, ball, racquet, or stick will travel.

The Common Problem: The athlete is limited in their ability to generate power in the transverse plane within rotary movement patterns. This results in lower power outputs and corresponding speed generating. Thus limiting the speed at which the bat, club, stick, racket, or ball is swung or thrown. This in turn can decrease the performance outputs of the athlete.

Solution: Increase the power outputs of the kinetic chain within the transverse plane with specialized exercises. These exercises over time will increase the power outputs of the kinetic chain thus providing the opportunity to generate more speed in transverse plan movement patterns.

Standing Medicine Ball Side Throw

Set Up:

  • Stand 3-4 feet away from a concrete wall
  • Stand with the feet shoulder width apart, and knees slightly bent
  • Grasp a 3-8 lb. medicine ball and place your hands next to the left hip



  • Forcefully rotate your hips to the right, throwing the medicine ball against the wall
  • Allow the hips to rotate and your arms to fully extend
  • Catch the medicine ball and return to the starting position of the exercise
  • Do not pause during this exercise but utilize the body’s stretch reflex during this exercise
  • Repeat the throw for 6-10 repetitions
  • Repeat the exercise sequence on the opposite side of your body


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 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  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 renown Titleist Performance Institute.