Arms initiate the throw — no hip rotation
Shoulders lead instead of hips; power comes from arms only.
Overactive muscles
Pec majorAnterior deltoidObliques (arms only)
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Full Body
Rotational Med Ball Throw
Coaching cues
- Stand perpendicular to wall; athletic stance
- Load into back hip — rotate away from wall
- Explode through hips; throw from hips, not arms
- Follow through facing the wall — don't stop at release
Common faults 3
Trunk flexion instead of rotation
Body bends forward rather than rotating around the spine.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗No weight transfer to front foot
Stays on back foot; loses ground reaction force.
Overactive muscles
Hip flexors (back leg)TFL
Corrective work
Foam RollTFL↗StretchHalf-kneeling hip flexor stretch↗