The Diagonal Lunge Med Ball Trunk Twist Throw is a ballistic exercise for advanced athletes to improve energy transfer, neural pathways for explosive shot production, body control, balance and coordination.

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The focus of the Diagonal Lunge Med Ball Trunk Twist Throw is explosive core activation and powerful throwing motion, emulating the movement mechanics during shots, and hence leading to better performance.

Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Diagonal Lunge Med Ball Trunk Twist Throw Description

Diagonal Lunge Med Ball Trunk Twist Throw

Diagonal Lunge Med Ball Trunk Twist Throw

  1. Hold a medicine ball (MB) naturally in both hands in front of the trunk
  2. Take on diagonal lunge position; distribute weight through the heel (flat footed); knees and hips are flexed at 90˚; back remains straight; maintain neutral head position; keep looking forward
  3. Rotate the trunk outwardly until shoulders are perpendicular to the wall (or as far as possible); maintain neutral head position; keep looking forward
  4. Initiate the throw with the hips and trunk, not the arms
  5. Rotate trunk inwardly until shoulders are nearly parallel to the wall
  6. Lean forward with the upper-body and explosively release MB at hip-level and throw MB against the wall; maintain neutral head position; keep looking forward
  7. Do NOT catch the rebound
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