Each and every athlete I work with with will get very used to the med ball side toss for a handful of reasons:
β
Transfer power from the ground, through the core, and out the hands
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Teach/train the hip rotators to develop power in a sport specific manner, like taking a shot in π, theποΈ swing, throwing a βΎοΈ, or hitting a π
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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 π
- 1/2 Kneeling Side Toss
- Split Stance Side Toss
- Standing Side Toss
- Stepping Side Toss
- 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.