Curated Action
General Training
Split Stance Rotational Med Ball Slam
From a stable split stance, the athlete holds a medicine ball overhead, slams it into the floor outside the lead hip, catches it on the rebound, and resets posture between repetitions.
20 sec0:00 / 0:20
Included in this routine
EP. 01 | Train Like a D1 Athlete | Speed and Plyometric TrainingCoaching notes
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.
Practice settings
- Sets
- 2
- Reps
- 5 reps
- Rest
- 1 min 30 sec
- Est. duration
- 20 sec
PlyometricsCoreRotational Deceleration
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