Tip: Medicine Ball Rotational Throw Drills

Prime the central nervous system and hone your rotational power-skill.

Correcting rotational deficits is a major component in coordinated rotational movement, but once those issues are addressed, rotation must be trained properly through dynamic power and skill-based movements.

Dynamic power depends on maximizing the force velocity curve and using proper loading that allows an athlete to maximize force production, keeping in mind the equation: Force = Mass x Acceleration.

When it comes to accelerating loads, there are countless methods such as Olympic lifts and their derivatives. But the ability to accelerate a weight with rotation as the primary direction of dynamic action becomes challenging with barbells and dumbbells. This is where unconventional tools like medicine balls, bands, steel maces, Indian clubs and a host of other implements can play a role.

Since the highest yielding exercises need to be centered around multi-joint movements that require coordination of the entire body, using methods which place the feet in ground contact and the hands in contact with the weight are preferred. In this base setup, you can maximize ground reaction forces through the lower extremities, transfer force through an integrated core unit, and display dynamic power through the upper extremities moving the load through space.

The medicine ball is my tool of choice for power-skill. Use the drills in the video at the end of a dynamic warm-up or before your first major strength movement of the day. They'll prime the central nervous system and hone your rotational power-skill.

When doing medicine ball throws, you'll need to train the pure rotational plane of motion and the intermediary oblique planes. This sounds complicated but it's not.

Movement is comprised of oblique and rotating musculature, tendons, ligaments, joints, fascia, vasculature and dermal tissue all spiraling together. But training it properly doesn't need to be complex.

Just add slight angle variations to all explosive rotational movements. Exploring new planes of motion will give you the motor learning necessary to sync up the segments of the body to wire and fire together. And that's what you're after with the dynamic power-skill block of training.