Partner Rotational Medicine Ball Side Toss
Partner side tosses of a medicine ball using hip and trunk rotation, the motion that transfers force in the discus and hammer throw. Students work on the force chain from the feet to the hands, trunk stability, and absorbing the catch.
How to play
- Partners stand sideways about 12 ft apart with a 2 lb medicine ball; all pairs in two parallel lines with 10 ft between pairs (2 min).
- Phase 1 (3 min): rotate and receive without throwing: A hands the ball to B, who rotates the hips back and returns; 8 reps per side.
- Phase 2 (4 min): side toss at chest height with the feet planted; the receiver absorbs by carrying the ball back and returns it with the same rotation; 10 per side.
- Phase 3 (4 min): add the back foot pivot ('squash the bug') on the throw so the hips start the motion before the arms; 10 per side.
- Phase 4 (3 min): 30-second challenge: count clean side tosses caught without dropping the ball; switch sides and add the totals.
Rules
- Throw only when the partner is looking with hands ready.
- Toss at chest height, never at the head or legs.
- Keep the back straight and rotate from the hips, not by twisting only the lower back.
- If the ball drops, bend the knees to pick it up.
Variations
Easier
Use a light soft ball from about 10 ft.
Standard
2 lb medicine ball from 12 ft with a foot pivot and hip turn.
Harder
Move partners to 20 ft and throw from a half-turn position, like in the discus.
Adaptations
- Limited mobility: the student throws and catches seated using trunk rotation only.
- Hearing impairment: lift the ball overhead as the signal before throwing.
- Higher strength: use a 4 lb ball, and if there's an odd number, a student throws against the wall solo.
Learning goals
- Start the throw by turning the hips before the arms.
- Catch a heavy ball by absorbing it with the whole body.
- Keep a safe trunk posture when rotating under load.
Equipment for a class of 25
- medicine balls (2 lb): 13
- cones: 26
Teacher tip
This is a great lead-up to the discus: tell students the hips go first and the arms are the whip that follows. Watch for locked feet, which forces students to rotate only with the back.
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