Mobility · Body
Med ball side toss
Stand side-on to a solid wall, lead side closest, holding a light medicine ball close to the body at waist height. Feet shoulder-width, knees soft. Turn away with hips and chest together, then push off the trail leg and shift the weight to the lead leg as everything turns to the wall, and let the ball go. The arms do almost nothing. Wrong: hips staying still while only the chest turns (it loads the back), or tipping sideways. Same number to both sides. Start with a light ball and go heavier when 5 of 6 throws are clean.
- Trains
- Speed, Hip mobility
- Dose (suggestion)
- 2 sets of 6 throws per side, full rest
- Count
- Throws where the hips turned as much as the chest and the body did not tip, out of N
- Stop signal
- Stop: pain 3 out of 10 or more, pain spreading into an arm or leg, numbness, or more pain the next morning.