Curated Action

Split Stance Med Ball Rotational Squeeze

Basketball

Split Stance Med Ball Rotational Squeeze is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration9 sec

Training Details

0:00 / 0:09
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Original video

Split Stance Med Ball Rotational Squeeze

Assume a split stance holding a medicine ball out in front of your chest. Actively squeeze the ball and rotate your torso toward the lead leg, maintaining hip stability.

Key points

  • Rotate the torso smoothly toward the lead front leg
  • Squeeze the medicine ball continuously to engage upper body and core
  • Keep the pelvis and hips squared forward

Common mistakes

Letting the front knee collapse inward during thoracic rotation.

Sets: 1Rest: 30 secEst. duration: 9 sec
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