Partner Medicine Ball Rotational Throw Feed | Friends

Quick Intro

Two partners stand side-on to each other a few metres apart. The one with the ball turns away to load the hips, then rotates back and throws it across to the other partner, who catches it at the hip and turns that catch straight into their own load and throw. After an agreed number of reps they switch sides, so each partner rotates both ways. It is a common rotational power drill for throwing sports, racket sports and any sport with a swing.

The rotational throw itself, loading the back hip and driving the turn from the legs and hips before the arms, is taught at Medicine Ball Rotational Throw — Partner. This guide covers running it as a two-way feed: positions, aiming for a catchable spot and keeping the loop clean.

What You’ll Need

A medicine ball of two to five kilograms, with a grippy surface.
A clear throwing lane of about four metres between the partners, with space on each side.

How It Works

Stand side-on to each other, three to four metres apart, so you both face the same wall and your partner is to one side. Feet wider than the shoulders, knees soft.
The partner with the ball holds it at the hip farther from their partner.
They turn the hips and shoulders slightly away to load, then rotate back toward the partner and release the ball across their body.
The receiver catches the ball at about hip height on their near side, lets it carry them into a turn away from the thrower and uses that turn to load their own throw.
They rotate back and throw to the first partner.
After the agreed number of reps, both turn round to face the opposite wall, so each partner now rotates the other way.

Feeding Well

Aim for the catching position. That is a spot just in front of the receiver’s near hip. A ball arriving there can be caught and swung straight into the load. A ball arriving at the face or the feet cannot.

Let the hips lead. The arms guide the ball. The power comes from the turn of the hips and the push of the back leg. If your throws are all arms, slow down and find the hip drive again.

Keep the catch moving. Catching the ball and stopping still wastes the energy of the incoming throw. Catch, turn away, turn back and throw in one flowing movement.

Match the pace to the form. A fast exchange with arm-only throws builds less than a steady exchange with real hip drive.

How Many

Six to ten throws each way, then switch sides. Two or three rounds on each side. Rest a minute or so between rounds.

Making It Easier or Harder

Easier: a lighter ball, a shorter distance or a slower exchange, still turning each catch into the next throw.
Harder: a heavier ball, or a step toward the partner with the back foot on each throw.

Staying Safe

Clear throwing lane. Nothing and nobody between or around the partners.
Ball weight both can absorb safely at the hip, at the pace you are throwing.
Wait until your partner is set before throwing.
Stop for lower back pain. It usually means the back is twisting more than the hips.

Common Mistakes

Throwing with the arms. Turn from the hips.
Throwing too high. Aim for the hip, not the chest.
Stopping after the catch. Let the catch carry into the next load.
Only throwing one way. Switch sides so both directions get the same work.

Fitting It Into a Session

Use it early in a session, after a warm-up that includes some trunk rotation. Power drills work best on fresh legs and a fresh trunk.

Getting Better Over Time

Raise the ball weight a little at a time, keeping the hip drive. Many people find one direction weaker, so note which side feels clumsy and give it a little extra practice.

Medicine Ball Rotational Throw — Partner is the base exercise.
Partner Rotational Slam Pass slams the ball to the floor in place of a throw.
Medicine Ball Rotational Throw Race turns rotational throws into a contest against a wall.
Back-to-Back Medicine Ball Twist Pass passes a ball round the trunk with partners back to back.

FAQ

Which way should we face?

Both partners face the same wall, side-on to each other. Turn round together to work the other direction.

What if the ball keeps arriving too high?

The thrower is releasing late or lifting with the arms. Release earlier, as the hips finish turning.

How heavy a ball?

Start light, two or three kilograms, and learn the hip turn before going heavier.