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: Split Stance

• Stand in a Proper Split Stance. 3 ft away and facing 180° away with your back to the wall.
• Feet 2-3” apart at hip width. Inside foot is forward
• Forward leg shin angle is vertical with rear leg straight and on the ball of your foot. Body weight should be 60/40 front to back
• Grap the Medicine ball on either side, fingers pointed away, thumbs up
• Hip and rotational stability are required with an emphasis on backside shoulder rotation throughout the toss
• With arms extended, place the ball next to your outside hip
• Your thumbs on the ball will remain pointed upward throughout the toss
• With force, attempt to toss the ball across your body and over your inside shoulder to your high knee side
• Catch the ball off the wall and return to your starting position.
• Your hips should not rotate. Nor should you lean in any direction.
• The MB Toss must be performed with 100% Effort. You cannot toss the MB hard enough