Half-Kneeling Reverse Circular Throw
Shoulder health and mobility are non-negotiable for any athlete. This drill not only enhances shoulder mobility, but also builds rotational power and core stability.
How it Works:
- Start in a half-kneeling position with a 3 lb med ball.
- Using a smooth, circular motion, guide the ball overhead and release it directly behind you.
- Follow the ball with your eyes to encourage proper rotation and control.
- Once you’re comfortable, work toward creating a fluid, controlled arch with each release.
- Perform on both sides to maintain balance and mobility.
This is a great addition to shoulder prehab routines for overhead athletes or anyone looking to improve joint health and upper body control.
Overhead Med Ball Throw from Hollow Hold
This advanced drill combines core stability with overhead power, creating a total-body challenge.
How it Works:
- Start in a hollow body hold — back flat, legs lifted, core engaged.
- Using a 5 lb med ball, throw the ball overhead while maintaining your position.
- Hold the hollow body until your partner picks up the ball and runs it back to you like a grounder.
This drill lights up the abs, shoulders, and hip flexors while improving coordination and power — a perfect blend for rotational and overhead athletes.
Med Ball Power Rotation
Rotational power isn’t just for pitchers, golfers, and fighters — it’s essential for anyone who wants stronger, more coordinated movement patterns. This drill is a med ball classic with endless variations to match your skill level.
How it Works:
- Start in an athletic stance, holding the med ball.
- Load the ball back, shifting your weight into your rear hip.
- Explosively rotate and release the ball against a wall or to a partner.
- Follow through with your hips and lower body — think of it like a powerful baseball swing.
- Be sure to train both sides for balanced strength.
This drill helps develop hip power, core stability, and rotational strength, which are critical for athletes across all sports.
