Stand with feet shoulder width apart or wider. Hold medicine ball in front of body with both hands.
Turn ball away from direction of intended throw by rotating body while partially squatting down so ball is positioned to front side of far hip. Immediately pull ball to front of body by rotating and extending body and legs. Continue by throwing ball upward; jump up and extend arms toward direction of throw. Land on feet facing released ball with legs bent to absorb impact. Stand upright.
Rotational Scoop Throw is considered full body movement. If performing for repetitions or timed duration, throw ball toward solid wall so ball can be more easily retrieved. Throws can also be also be performed for distance on field or in large indoor space. See Spot Reduction Myth.
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle