Arms generate the toss — not the hips
Shoulder and arm power replaces explosive hip extension.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Sport · Full Body
Med Ball Scoop Toss
Coaching cues
- Hold the ball between the legs; hip hinge to load
- Explosive hip extension; scoop the ball forward and upward
- Follow through fully; let the arms guide, hips generate power
- Trains athletic hip extension power for jumps and sprints
Common faults 2
Squatting instead of hinging
Knee-dominant movement loses the hip power development.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗