Med ball throw exercises are an excellent way to build strength-speed and power. Lateral/rotational med ball throws are especially important for rotational/multi-directional athletes. Some example sports include golf, baseball, hockey, lacrosse, and track & field. However, lateral/rotational med ball throws should not be reserved only for these specific athletes. I find myself prescribing these exercises for all athletes ➡️ whether it is an ACLr patient working on lateral acceleration/deceleration, or an elbow rehab patient learning to use their lower body more.Demonstrated in this post are three example lateral/rotational med ball throw exercises with progressions based on double leg ➡️ single leg ➡️ bounding.1️⃣ Double leg counter movement throw2️⃣ Transverse lunge counter movement to double leg throw3️⃣ Lateral single leg step counter movement to medial bound throwIf the goal is to train speed-strength and muscular power, you want the parameters to be no more than 6️⃣ reps at a time with adequate rest breaks (90-120s). I like to prescribe 5️⃣ sets of 3-5 reps‼️ Exercise Library
