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.
Kickstand Rotational Med Ball Slam Intermediate
Rotational slam variation using a kickstand stance to build hip-to-trunk power and improve athletic force transfer.
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.
Medicine Ball Throws for Power, Rotation & Athletic Performance
This medicine ball throw library includes 7 free medicine ball exercise videos focused on rotational power, explosive strength, force transfer, and athletic movement quality. These drills are designed for athletes, runners, throwers, rotational-sport athletes, and active adults who want to build power safely and efficiently.
Browse medicine ball throws that train trunk rotation, hip drive, deceleration, sequencing, and upper- and lower-body power transfer. These exercises can be useful for baseball, softball, golf, tennis, track and field, field sports, and general performance training when the goal is to move explosively with control.
The medicine ball videos on this page are created by the doctors at Elite Performance Institute in Naperville, IL, and are commonly used to support power development, rotational mechanics, return-to-sport progressions, athletic warm-ups, and performance-based rehab for active individuals throughout the Chicagoland area.