MB Twist Pass & Throw
MB Twist Pass & Throw
Target Muscles:
Stance:
Feet should be shoulder width apart with the torso twisted to the side opposite of the direction of the diagonal throw. Slightly more weight should be placed on the leg under the medicine ball with a slight bend in the same side of the hips.
Grip:
Open palms should firmly grasp the sides of the medicine ball at the side of the torso.
Body Position:
With both, the pass and throw, force should be transferred through the hips to the torso to initiate the throw. The pass can be performed with a partner or against a wall for a shorter distance while the throw should be for maximum distance. The object of the pass is to first initiate the movement with rapid extension of the hip and torso rotation (releasing the ball near the midline of the body) and absorbing the return pass or rebound for as short a period of time as possible before re-release. When absorbing the rebound, the ball should be caught in front of the body and brought to the side with the initial starting position. In the maximum distance throw, no rebound catch is advised.
- FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!
Positions:
Common Errors:
Neglecting to initiate the throw with the hips to optimize velocity and power produced in the exercise
Properly absorbing the rebound with quick re-release in the pass
Video:
- Speed Training: