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Medicine Ball Rotational Throw

An explosive rotational-power exercise that builds the hip drive behind a long throw or a powerful strike.

How to perform it

1. Stand sideways to a wall, holding a medicine ball at your hip.
2. Rotate through your hips and throw the ball explosively into the wall.
3. Catch the rebound and immediately reset.
4. Repeat, then switch sides.

Coaching cues

• The power comes from the hips rotating, not just the arms throwing

Sets and reps

3 sets of 6 per side

Where you'll see this exercise

• Strength Training for Goalkeepers

Browse the full exercise library or return to the Strength Training for Soccer Players guide.