PitchingIntermediateHigh loadMinor tier
Rotational Med-Ball Throws for Pitching Velocity: A Sequencing Drill
A ballistic medicine-ball throwing series that teaches your hips and core to fire before your arm, building the rotational power and ground-up sequencing that carries straight over to fastball velocity.
⏱ ~15 min📋 3–4 rounds of 5 throws per variation, full recovery between reps
What you'll need
- Medicine ball (4–6 lb / ~2 kg)
- Med-ball wall or rebounder
- Floor tape (for wall target)
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