Free Medicine Ball Throws & Rotational Power Drills – Elite Performance Institute
Medicine Ball Throws
Power-focused throws that teach you to drive force from the ground up through the hips and trunk—not just the arms. Great for athletes who sprint, jump, and change direction.
Jump to a category:
Browse by body region, rehab focus, or performance training area.
Backward Med Ball Throw Intermediate–Advanced
Explosive backward throw that emphasizes hip drive and triple extension—an easy, equipment-light way to train and gauge power output without a barbell.
Granny Medicine Ball Throw Beginner–Intermediate
Underhand “granny style” throw that teaches timing and hip extension without overloading the shoulders—perfect as an early step into power training.
Hop Forward to Backward Med Ball Throw Advanced
Add a small hop before the backward throw to layer coordination, rhythm, and elastic rebound on top of raw hip power for higher-level field and court athletes.
Lunge Med Ball Throw Intermediate
Step into a split stance and throw by driving from the legs and hips while bracing the trunk—great for athletes who produce power in lunge-like positions.
Rotational Med Ball Throw Intermediate–Advanced
Powerful rotational throw into a wall that trains hip-and-trunk rotation for baseball, tennis, golf, and any sport built on cutting, striking, or change of direction.
Tall Kneeling Med Ball Slam Intermediate
Tall-kneeling slam that builds explosive intent while reinforcing torso stiffness and clean force transfer—excellent when you want power without lower-body impact.