Strength & conditioningIntermediateHigh loadMinor tier
Rotational Med-Ball Power Complex: Build Ground-Up Speed-Strength
A max-intent medicine-ball throwing complex that builds total-body rotational power by teaching young baseball and softball athletes to drive from the ground, fire the hips, and explode the ball with everything they have.
⏱ ~12 min📋 3-4 sets of 4-5 max-effort throws per side
What you'll need
- Medicine ball (6-12 lb, throwable / non-bounce)
- Solid wall or med-ball rebounder
- Open non-slip space (turf, gym floor, or grass)
Sign in to view this drill
The full step-by-step is free with an account. Create one or sign in to start training.