Half Kneel Overhead Throw Drill

This Video is part of the Performance Plus Rotation Series. The Half Kneel with a Plyoball or Medball is a good exercise to promote rotation and power useful in pitching and throwing.  Commence in a 1/2 kneeling position, front on to the wall, opposite knee to throwing arm in a bent up position. Take the ball back overhead, and then initiating with the hips,  drive straight forward with the ball using two hands, over a braced front leg.  In this drill we are trying to get the body to collapse over a stable lower body. Aim to hit the wall at head height. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.