Exos | Formerly Core Performance

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Core Knowledge


Medicine Ball - Backward Rotational Throw - Baseball

Starting Position

  • Standing facing away from wall 2-3 feet away holding a medicine ball in front of waist


  • Initiate throw by attacking back hip toward wall, following with the trunk, arms and ball.
  • With hands behind ball, catch ball with arms straight and repeat throw

Coaching Keys

  • Keep back flat and chest up
  • Initiate throw with opposite hip, posting off inside leg

You Should Feel It

  • Working your hips and torso

Tags: Hip, Medicine Ball, Baseball, Power, Torso