Tip Medicine Ball Rotational Throw Drills Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip Medicine Ball Rotational Throw Drills Prime the central nervous system and hone your rotational power-skill by Dr John Rusin September 6, 2017April 5, 2021 Tags Exercise Coaching, Mobility, Tips Correcting rotational deficits is a major component in coordinated rotational movement, but once those issues are addressed, rotation must be trained properly through dynamic power and skill-based movements. Dynamic power depends on maximizing the force velocity curve and using proper loading that allows an athlete to maximize force production, keeping in mind the equation: Force = Mass x Acceleration. When it comes to accelerating loads, there are countless methods such as Olympic lifts and their derivatives. But the ability to accelerate a weight with rotation as the primary direction of dynamic action becomes challenging with barbells and dumbbells. This is where unconventional tools like medicine balls, bands, steel maces, Indian clubs and a host of other implements can play a role. Since the highest yielding exercises need to be centered around multi-joint movements that require coordination of the entire body, using methods which place the feet in ground contact and the hands in contact with the weight are preferred. In this base setup, you can maximize ground reaction forces through the lower extremities, transfer force through an integrated core unit, and display dynamic power through the upper extremities moving the load through space. The medicine ball is my tool of choice for power-skill. Use the drills in the video at the end of a dynamic warm-up or before your first major strength movement of the day. They'll prime the central nervous system and hone your rotational power-skill. When doing medicine ball throws, you'll need to train the pure rotational plane of motion and the intermediary oblique planes. This sounds complicated but it's not. Movement is comprised of oblique and rotating musculature, tendons, ligaments, joints, fascia, vasculature and dermal tissue all spiraling together. But training it properly doesn't need to be complex. Just add slight angle variations to all explosive rotational movements. Exploring new planes of motion will give you the motor learning necessary to sync up the segments of the body to wire and fire together. And that's what you're after with the dynamic power-skill block of training. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Frequent and Furious How to get strong fast with frequent workouts! Training CS Sloan March 21 Training Tip A Very Weird Way to Boost Your Vertical Need to jump higher? Try this simple trick. Training James de Lacey November 27 Training 22 More Random Thoughts Eric describes how doing the YMCA song can help shoulder stability, why "your balls still suck," the right way to do a push-up, and how to do a DB Overhead Reverse Lunge. Training Eric Cressey October 15 Training Tip Science Reveals the Best Workout Split Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle. Bodybuilding, Powerlifting & Strength, Tips, Training TC Luoma September 16