Curated Action

Split Stance Rotational Med Ball Slam

General Training

Assume a stable split stance holding a medicine ball overhead. Violently slam the ball into the floor outside the lead hip, catch on the rebound, and reset. Key points: - Bring the ball overhead and slam aggressively outside the front hip - Maintain a stable lower-body base to resist rotation - Reset posture fully between repetitions Common mistakes: Losing balance in the split stance or letting the lead knee cave inward.

Reusable training actionVideo demonstration20 sec

Training Details

Hover to preview9:24 - 9:44
Sourceyoutube.com/watch?v=uSHvlBayhFA
AuthorYouTube creator

Split Stance Rotational Med Ball Slam

Assume a stable split stance holding a medicine ball overhead. Violently slam the ball into the floor outside the lead hip, catch on the rebound, and reset. Key points: - Bring the ball overhead and slam aggressively outside the front hip - Maintain a stable lower-body base to resist rotation - Reset posture fully between repetitions Common mistakes: Losing balance in the split stance or letting the lead knee cave inward.

Sets: 2Reps: 5 repsRest: 1 min 30 secEst. duration: 20 sec
plyometricscorerotational decelerationVideoAuto ExtractedYouTubeEP. 01 | Train Like a D1 Athlete | Speed and Plyometric Training

Clip: 9:24–9:44

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