MED BALL REVERSE TOSS

The MB Reverse Toss is an explosive throw performed in the frontal plane. A one side dominant movement pattern can create functional asymmetries and deficiencies involving both forward flexion and lumbar extension. Your torso has four functional “Straps” as we call them. Two in front, two in back. These “Straps” or movement patterns, control both the flexion and extension of the shoulder to the opposite hip. The Med Ball Reverse Toss prioritizes the movement engaging the two backside “Straps” relative to the function and stability to Lumbar Extension. The MB Reverse Toss can address and improve asymmetries by improving strength and function of these often-deficient movement patterns. This movement allows for thoracic rotation and should be performed with maximal speed and effort. A great deal of Hip stability is required to allow for quick thoracic rotation. The release of the Medicine ball along with progressively difficult stances place a big emphasis on hip stability and lumbar extension in the deceleration phase.

Med Ball Reverse Toss: 90° Step Back

• Begin standing in athletic position. Feet hip width apart. Standing 6 ft away and facing 180° away starting with your back to the wall.
• Grap the Medicine ball on either side, fingers pointed away, thumbs up
• Emphasis here is on an explosive 90°, step-in towards the wall with deceleration through internal hip rotation, all while attempting to a powerful rotational throw. Pretty much everything required to take a quality one-timer
• With arms extended, place the ball next to your outside hip
• Your thumbs on the ball will remain pointed upward throughout the toss
• Take an explosive 90° step-back towards the wall. Your foot placement will run parallel to the wall. With force, attempt to toss the ball across your body and over your inside shoulder towards the wall
• Catch the ball off the wall and return to your starting position.
• The MB Toss must be performed with 100% Effort. You cannot toss the MB hard enough