The receive and release rotational medicine ball scoop toss, a dynamic exercise, focuses on developing the ability to quickly absorb and then immediately redirect rotational force, enhancing reactive power and the efficiency of the kinetic chain. This drill is particularly valuable for athletes in sports like baseball, tennis, or hockey, where reacting to a force and then generating an explosive rotational movement is critical.
Setting up for the drill
Medicine Ball Selection: Use a relatively light medicine ball, typically 4-8 pounds. The emphasis is on reactive speed and control, not simply moving heavy weight.
Partner and Stance: Stand facing a partner who will be tossing you the medicine ball. Your stance should be athletic, with feet slightly wider than shoulder-width, knees and hips slightly bent. Position yourself a few feet away from your partner.
Initial Ball Position: Stand ready to receive the ball, hands up and open, positioned to catch the ball slightly to one side of your body.
Executing the receive and release
Receive and Absorb: Your partner tosses the medicine ball to your side. As you catch the ball with both hands (underhand grip), focus on absorbing the rotational force, allowing your hips and torso to load slightly away from the direction of the throw. This eccentric action prepares your body for the release.
Generate and Release: Without hesitation, immediately transition into an explosive scoop toss towards the wall (or your partner if they are positioned to receive it).
Drive powerfully through your legs, rotating your hips and torso towards the target, and release the medicine ball with an underhand scoop motion. The power should flow from the ground up, through the core, and into the throw.
Firm Front Side: As you release the ball, the front leg (the leg closest to the direction of the throw) should act as a firm block, accepting and transferring the rotational force efficiently. Avoid excessive leaning or collapsing.
Follow Through: Allow your body to follow through naturally after the release, ending in a stable, athletic position.
Reset: Quickly reset your stance to prepare for the next receive and release.
Breathing: Exhale forcefully as you release the ball, and take quick, controlled breaths as you receive and absorb the force.