Traditional strength and conditioning programs are predominately performed in the vertical plane. Very few athletic movements involve thoracic flexion or extension without some type of thoracic spine rotation. 

Successful Sport Performance requires athletes to move fluidly through different planes of motion.

Incorporating rotational medicine ball training integrates two or all three movement planes by adding both horizontal and frontal planes. Also, conventional strength training can create negative adaptations regarding movement variability. Rotational Training can help counteract this.

Core and Thoracic Strength and Mobility are also involved. A properly executed Medicine ball throw begins with power generated through the lower body. It then requires an athlete to generate tremendous Core Stability to efficiently transfer and utilize that energy through thoracic rotation.

The ability to generate power is a key influence in improving performance. Just because you can bench 300 lb. doesn’t mean you’ll shoot the puck 90 mph. It helps. But you need to train with the appropriate weight at the appropriate speed to generate maximal power. A successful Medicine Ball Training program is another Power Specific Training protocol that we use frequently allowing us to train at an appropriate velocity.

Many athletic movement patterns are one-side dominant, like shooting the puck or throwing a ball. 

Overuse can lead to misuse. Misuse leads to injury. Medicine ball rotational throws can help reduce prominent hip and thoracic spine asymmetries which can often lead to injury.

After an effective Dynamic warm-up, medicine ball training can also serve as another way to improve Ankle, Hip and Thoracic Spine Mobility. As well as continuing to excite the central nervous system with rapid firing movement patterns. 

Our MB Rotational Toss Program is broken down into 5 categories, further into 10 subcategories, incorporating 45 separate exercises. Each MB Toss has a Primary Focus and is broken down into 10 Subcategories: Stance, Hand Placement, Head Position, Spine Angle, Eye Alignment, Load Phase, Drive Phase, Shoulder Turn (Take Away, Toss, Release), Finish, and Effort

This Program is a staple within all our Off-Ice Training Programs. Many of the athletes we’ve worked can claim a 5-10 mph improvement in their shot after completion of just one in-season or off-season program. You want to shoot harder, here you go. And it’s fun. Who doesn’t like smashing a ball into a wall.