Side Toss Progression

Each and every athlete I work with with will get very used to the med ball side toss for a handful of reasons:

✅ Transfer power from the ground, through the core, and out the hands
✅ Teach/train the hip rotators to develop power in a sport specific manner, like taking a shot in 🏒, the🏌️ swing, throwing a ⚾️, or hitting a 🏐
✅ Power is plane specific – if you want to be powerful in any type of rotational manner, you need to train it

Our Progression goes something like this 👇

  1. 1/2 Kneeling Side Toss
  2. Split Stance Side Toss
  3. Standing Side Toss
  4. Stepping Side Toss
  5. Cross Behind and/or Shuffle Side Toss

We typically program 2-3 sets of 3-5 reps each way depending on the time of the year and sport.

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