MED BALL LATERAL SCOOP TOSS

The Scoop toss is a Medicine Ball Toss variation placing both hands behind the ball. A Scoop Toss may be performed through a variety of planes and is an excellent way to train Hip Power through weight transfer and Hip Rotation. During a Lateral Scoop Toss, the ball will follow a horizontal path toward the target, starting typically shoulder height during the takeaway and lower near knee height during the release. Lateral momentum and proper hip turn, along with horizontal and transverse rotation are the focus. The mechanics here are very similar to a hockey shot.

Med Ball Lateral Scoop Toss: Shuffle / Step In

• The Primary Focus of the Lateral Shuffle is to increase speed toward the target which forces the athlete to apply more stability and braking force in order to create better hip stability.
• Stance: Stand in Proper Athletic position, approximately 10 ft and perpendicular to the wall. Feet wider than shoulder width. Your rear foot should start parallel to the wall. Your lead foot should be turned slightly out and remain flat the entire time.
• Hand Placement: Place both hands behind and slightly to the side of the ball. Fingers pointing away and thumbs pointed up at address. Begin the exercise by holding the ball at waist height.
• Head Position: Always keep your head inside both feet during the exercise. More specifically, keep your head BEHIND your lead foot near the completion of the drill. Do NOT lean a lot in any direction. Your shoulders will rotate faster and more efficiently with as little spine angle deviation, leaning in any direction, as possible.
• Eye Alignment: The angle of your head, more importantly your eyes (view box) should be parallel with your hips, not the ground. Your eyes should be stacked on top of each other at release, not flat to the horizon. This keeps your spine straight allowing more shoulder rotation.
• Load Phase: Begin with a Lateral Shuffle to create momentum, then Step In. During the Load Phase, three things should happen all at the same time, ONE, rotate your shoulders 90° with complete shoulder turn, back facing the wall, Hands behind the ball with thumbs toward the target. The Ball should be at shoulder height, arms extended straight and away from your body. TWO, all your weight should be transferred to your trail leg. Your foot, knee, outside hip and chin, should all be in a straight line over the top of each other. And THREE, you should begin to reach toward the wall with your inside leg.
• Drive Phase: Incorporates three things, ONE, Hip Drive begins with a powerful push from the trail leg, driving all your weight onto your lead leg. TWO, Hip Rotation. Rotate your hips, belly button towards the wall, releasing your rear heel, driving off the ball of your trail foot. Only after you have begun your hip drive should you initiate your shoulder turn. This lag, or separation, creates torque through your torso, helping to add power. THREE, Initiation and acceleration of Shoulder Turn / Toss towards the target. Your Chest should face the ball the entire time. In an arch, the ball path will travel from shoulder height to just above the knees. Pull your lead shoulder and elbow back, rotating away from the target, on the plane with the path of the MB while tossing the ball.
• Release: Always release your hands toward the target. Release the rear foot during the toss.
• Finish in a very stable position. Head inside the lead foot. The more stable you are, the harder you will throw. Your arms and hands should be shoulder height, straight and pointed toward the wall. Hold your finish for 2 sec..
• Effort: The MB Toss must be performed with 100% Effort. You cannot throw the MB hard enough.