Rotational Medicine Ball Side Throws Against the Wall
Rotational throws with a light medicine ball against the wall that teach students to start the turn with the hips before the arms. They activate the core and prepare striking and throwing movements in racket sports, batting, team handball, or discus.
How to play
- Pairs with one 2–3 kg (4–6 lb) medicine ball, standing sideways 2 m from the wall. Leave 3 m between pairs.
- Rotations without release (1 min): ball at belly-button height, rotate from the back hip toward the wall, carrying the ball; 8 per side.
- Kneeling throws (2 min): kneel sideways to the wall, throw with a trunk rotation, and catch the rebound; 6 per side. The partner retrieves any misses.
- Standing throws (2 min): shift weight from the back foot to the front foot, rotate the hips, then the shoulders, and release; 6 per side.
- Add a step (2 min): add a lateral approach step before the throw; the partner watches whether the hips lead the arms.
- Switch and feedback (1 min): each student tells the partner one thing that improved.
Rules
- Light ball (2–3 kg) and throws only into the wall, never at a partner.
- 3 m between pairs and no one standing behind the thrower.
- Neutral spine: the turn comes from the hips and trunk without bending the back.
- Wait for the rebound before throwing again.
Variations
Easier
Use a 1 kg (2 lb) ball and throw from 1.5 m.
Standard
Kneeling and standing throws with a 2–3 kg ball.
Harder
Throw from 3 m and catch the rebound while shuffling sideways.
Adaptations
- Limited mobility: rotational throws seated in a chair with a 1 kg ball and the wall close by.
- Visual impairment: the partner gives a verbal cue when the ball rebounds.
- Less strength: use a 1 kg ball and 4 throws per side.
Learning goals
- Sequence the hips, trunk, and arms in a rotational throw.
- Activate the core before striking and throwing sports.
- Observe and correct a partner's technique.
Equipment for a class of 25
- medicine balls: 13
Teacher tip
Make sure the wall is solid and smooth with no windows or doors nearby. The usual mistake is throwing with the arms only; cue 'belly button faces the wall before the hands do.'
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