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: Split Stance

• The Primary Focus of the Lateral Split Stance Toss is a proper Shoulder Turn while maintaining the proper Spine Angle with proper Hip Stability.
• Stance: Begin with a Split Stance, feet 2-3 ft apart, Hip width, 6 ft from and parallel to the wall. Inside leg forward, trail leg back. Your lead foot will be flat, your trail foot on the ball of your foot. Weight should be 60% on your lead leg the entire time. There is little weight transfer during this exercise. Your front shin angle is vertical, with rear leg straight. With your spine angle should match the angle of your rear leg.
• Hand Placement: Place both palms behind and slightly on either side of the ball. Fingers pointed away, thumbs up at address. As you rotate and release the ball toward the target, your thumbs should be pointing towards the wall.
• Head Position: Always keep your head inside both feet during the toss. More specifically, keep your head BEHIND your lead foot near the completion of the toss. Do NOT lean a lot in any lateral direction. Your shoulders will rotate faster and more efficiently with as little spine angle deviation, as possible. A split stance will further challenge lateral stability and require a proper shoulder turn.
• 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.
• Shoulder Turn: Begin by taking the ball away, starting with a proper shoulder turn. You should turn enough so that your back faces the wall. Hands behind the ball with thumbs toward the target. During Take Away the ball should be at shoulder height, arms extended straight away from your body. The ball will release slightly above knee height during the toss. Your Chest should face the ball the entire time.
• Release: Always release your hands toward the target. Arms straight at shoulder height.
• Finish in a very stable position. Head inside the lead foot. The more stable you are, the harder you will throw. Hold your finish for 2 sec.
• Effort: The MB Toss must be performed with 100% Effort. You cannot throw the MB hard enough.