The Single Leg MB Trunk Twist Throw is a ballistic exercise for professional athletes to improve energy transfer, neural pathways for explosive shot production, body control, balance and coordination.


The focus of the Single Leg MB 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.

Single Leg MB Trunk Twist Throw Description

Single Leg MB Trunk Twist Throw

Single Leg MB Trunk Twist Throw

  1. Hold a medicine ball (MB) naturally in both hands in front of the trunk
  2. Take on diagonal single-leg stance position; knee and hip are slightly flexed; non-weight bearing knee is flexed at 90˚; back remains straight
  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
  8. Maintain stability after the throw
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