Arms generate the throw
Shoulder rotation replaces hip rotation; rotational power is untrained.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Full Body
Med Ball Side Toss (Rotational Plyometric)
Coaching cues
- Stand perpendicular to a wall; hold the ball at the hip
- Rotate explosively; throw the ball against the wall
- Catch the rebound and immediately throw again
- Power comes entirely from the hips — not the arms
Common faults 2
Knees lock — no base rotation
Ground force is not transferred; all rotation comes from the lumbar spine.
Overactive muscles
Erector spinaeObliques
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗