Lateral bound into rotational shot-put throw

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Smith, Jr.Primary Muscles TrainedGluteus medius, gluteus maximus, external and internal obliques, quadratus lumborum, pectoralis major, gastrocnemius, tibialis posterior, peronealsBeginning PositionStand holding a medicine ball at chest level with the forearms parallel with the floor.Flex the hips and knees, load the ankles, and hinge slightly to load the hips (a).Movement PhasesExplosively push laterally with the outside leg (b).Immediately upon landing on the opposite leg (c), explosively push back laterally to the beginning position (d).Upon landing with the initiating leg (e), immediately drive laterally in the opposite direction.As the lateral-bounding leg is extending, externally rotate the hip to initiate a rotational throwing motion through the body.As the hips rotate, transfer that power through the trunk and into an explosive shot-put–style throw with the medicine ball (f).Retrieve the ball to get set for the next repetition.Figure 5.10 Lateral bound into rotational shot-put throw: (a) beginning position; (b) lateral jump; (c) land; (d) lateral jump back; (e) land; (f) shot-put–style throw the ball.Breathing GuidelinesInhale before the initial bound. Exhale as the shot-put throw is being completed. For higher-repetition bounding drills, several breaths may be needed.Exercise Modifications and VariationsThe addition of a band around the waist, pulling against or accelerating the lateral bounding, adds difficulty to the drill. Lines on the floor can be used to give athletes a target to bound over. A slant board can be added on one side to increase the foot and ankle complexity. The number of bounds can be changed before the throw. Randomizing when the bound throw will occur can be done by adding a reactionary signal.Coaching TipCue the athlete to cover as much floor as possible while maintaining control when bounding. The athlete must land with the hip, leg, and ankle loaded to be able to immediately accelerate back in the opposite direction. Ensure the athlete does not use both arms, or worse yet, a baseball-throwing motion to throw the ball. This is an advanced drill that must be done explosively; it cannot be done slowly."><meta property="og:site_name" content="Human Kinetics"> <meta property="og:url" content="https://us.humankinetics.com/blogs/excerpt/lateral-bound-into-rotational-shot-put-throw"> <meta property="og:title" content="Lateral bound into rotational shot-put throw"> <meta property="og:type" content="article"> <meta property="og:description" content="By JL Holdsworth and Edward R. Smith, Jr.Primary Muscles TrainedGluteus medius, gluteus maximus, external and internal obliques, quadratus lumborum, pectoralis major, gastrocnemius, tibialis posterior, peronealsBeginning PositionStand holding a medicine ball at chest level with the forearms parallel with the floor.Flex the hips and knees, load the ankles, and hinge slightly to load the hips (a).Movement PhasesExplosively push laterally with the outside leg (b).Immediately upon landing on the opposite leg (c), explosively push back laterally to the beginning position (d).Upon landing with the initiating leg (e), immediately drive laterally in the opposite direction.As the lateral-bounding leg is extending, externally rotate the hip to initiate a rotational throwing motion through the body.As the hips rotate, transfer that power through the trunk and into an explosive shot-put–style throw with the medicine ball (f).Retrieve the ball to get set for the next repetition.Figure 5.10 Lateral bound into rotational shot-put throw: (a) beginning position; (b) lateral jump; (c) land; (d) lateral jump back; (e) land; (f) shot-put–style throw the ball.Breathing GuidelinesInhale before the initial bound. Exhale as the shot-put throw is being completed. For higher-repetition bounding drills, several breaths may be needed.Exercise Modifications and VariationsThe addition of a band around the waist, pulling against or accelerating the lateral bounding, adds difficulty to the drill. Lines on the floor can be used to give athletes a target to bound over. A slant board can be added on one side to increase the foot and ankle complexity. The number of bounds can be changed before the throw. Randomizing when the bound throw will occur can be done by adding a reactionary signal.Coaching TipCue the athlete to cover as much floor as possible while maintaining control when bounding. The athlete must land with the hip, leg, and ankle loaded to be able to immediately accelerate back in the opposite direction. Ensure the athlete does not use both arms, or worse yet, a baseball-throwing motion to throw the ball. This is an advanced drill that must be done explosively; it cannot be done slowly."><meta property="og:image" content="http://us.humankinetics.com/cdn/shop/articles/58f552f834d5a9b75b04e05452886ef4_e8238651-c347-47b9-81c9-51a9bc36a695.jpg?crop=center&height=1200&v=1731949239&width=1200"> <meta property="og:image:secure_url" content="https://us.humankinetics.com/cdn/shop/articles/58f552f834d5a9b75b04e05452886ef4_e8238651-c347-47b9-81c9-51a9bc36a695.jpg?crop=center&height=1200&v=1731949239&width=1200"> <meta property="og:image:width" content="2048"> <meta property="og:image:height" content="2048"><meta name="twitter:site" content="@human_kinetics"><meta name="twitter:card" content="summary_large_image"> <meta name="twitter:title" content="Lateral bound into rotational shot-put throw"> <meta name="twitter:description" content="By JL Holdsworth and Edward R. Smith, Jr.Primary Muscles TrainedGluteus medius, gluteus maximus, external and internal obliques, quadratus lumborum, pectoralis major, gastrocnemius, tibialis posterior, peronealsBeginning PositionStand holding a medicine ball at chest level with the forearms parallel with the floor.Flex the hips and knees, load the ankles, and hinge slightly to load the hips (a).Movement PhasesExplosively push laterally with the outside leg (b).Immediately upon landing on the opposite leg (c), explosively push back laterally to the beginning position (d).Upon landing with the initiating leg (e), immediately drive laterally in the opposite direction.As the lateral-bounding leg is extending, externally rotate the hip to initiate a rotational throwing motion through the body.As the hips rotate, transfer that power through the trunk and into an explosive shot-put–style throw with the medicine ball (f).Retrieve the ball to get set for the next repetition.Figure 5.10 Lateral bound into rotational shot-put throw: (a) beginning position; (b) lateral jump; (c) land; (d) lateral jump back; (e) land; (f) shot-put–style throw the ball.Breathing GuidelinesInhale before the initial bound. Exhale as the shot-put throw is being completed. For higher-repetition bounding drills, several breaths may be needed.Exercise Modifications and VariationsThe addition of a band around the waist, pulling against or accelerating the lateral bounding, adds difficulty to the drill. Lines on the floor can be used to give athletes a target to bound over. A slant board can be added on one side to increase the foot and ankle complexity. The number of bounds can be changed before the throw. Randomizing when the bound throw will occur can be done by adding a reactionary signal.Coaching TipCue the athlete to cover as much floor as possible while maintaining control when bounding. The athlete must land with the hip, leg, and ankle loaded to be able to immediately accelerate back in the opposite direction. Ensure the athlete does not use both arms, or worse yet, a baseball-throwing motion to throw the ball. 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class="">Dance</a></li> </ul> </div> </div> <style> .flex-child.c100 { background-color: #ffffff; border-color: #ffffff; border-top: 3px solid #064ec1; border-bottom: 3px solid #064ec1; padding-top:10px; padding-bottom:10px; width:100%; } .excerpt-tag-nav{ white-space: nowrap; } .excerpt-tag-link{ display: inline-block; float: left; } li.excerpt-tag-link a { color:black; padding-bottom: 15px; padding-left: 18px; padding-right: 15px; padding-top: 15px; } .current-active { color: #064EC1 !important; font-weight: bold; } @media (max-width: 800px) { ul.excerpt-tag-nav { display: inline-grid; } li.excerpt-tag-link { padding: 5px; } } </style> <div class="row"> <div class="flex-child c70"> <h1>Lateral bound into rotational shot-put throw</h1>  <h3>This is an excerpt from <a class="linkBlog-to-product" href="/products/strength-training-for-lacrosse">Strength Training for Lacrosse</a> by NSCA -National Strength & Conditioning Association,Joel Raether & Matt Nein.</h3><p><b>By JL Holdsworth and Edward R. Smith, Jr.</b></p><h4>Primary Muscles Trained</h4><p>Gluteus medius, gluteus maximus, external and internal obliques, quadratus lumborum, pectoralis major, gastrocnemius, tibialis posterior, peroneals</p><h4>Beginning Position</h4><ul> <li>Stand holding a medicine ball at chest level with the forearms parallel with the floor.</li> <li>Flex the hips and knees, load the ankles, and hinge slightly to load the hips <i>(a)</i>.</li> </ul><h4>Movement Phases</h4><ol> <li>Explosively push laterally with the outside leg <i>(b)</i>.</li> <li>Immediately upon landing on the opposite leg <i>(c)</i>, explosively push back laterally to the beginning position <i>(d)</i>.</li> <li>Upon landing with the initiating leg <i>(e)</i>, immediately drive laterally in the opposite direction.</li> <li>As the lateral-bounding leg is extending, externally rotate the hip to initiate a rotational throwing motion through the body.</li> <li>As the hips rotate, transfer that power through the trunk and into an explosive shot-put–style throw with the medicine ball <i>(f)</i>.</li> <li>Retrieve the ball to get set for the next repetition.</li> </ol><p></p><figure class="figureClass"><img src="https://cdn.shopify.com/s/files/1/1281/4359/files/E8822_77ph.png" class="img-responsive" style="width: 100%;" alt="Figure 5.10 Lateral bound into rotational shot-put throw: (a) beginning position; (b) lateral jump; (c) land; (d) lateral jump back; (e) land; (f) shot-put–style throw the ball."><figcaption class="captionClass"><b>Figure 5.10</b> Lateral bound into rotational shot-put throw: <i>(a)</i> beginning position; <i>(b)</i> lateral jump; <i>(c)</i> land; <i>(d)</i> lateral jump back; <i>(e)</i> land; <i>(f)</i> shot-put–style throw the ball.</figcaption></figure><br><p></p><h4>Breathing Guidelines</h4><p>Inhale before the initial bound. Exhale as the shot-put throw is being completed. For higher-repetition bounding drills, several breaths may be needed.</p><h4>Exercise Modifications and Variations</h4><p>The addition of a band around the waist, pulling against or accelerating the lateral bounding, adds difficulty to the drill. Lines on the floor can be used to give athletes a target to bound over. A slant board can be added on one side to increase the foot and ankle complexity. The number of bounds can be changed before the throw. Randomizing when the bound throw will occur can be done by adding a reactionary signal.</p><h4>Coaching Tip</h4><p>Cue the athlete to cover as much floor as possible while maintaining control when bounding. The athlete must land with the hip, leg, and ankle loaded to be able to immediately accelerate back in the opposite direction. Ensure the athlete does not use both arms, or worse yet, a baseball-throwing motion to throw the ball. This is an advanced drill that must be done explosively; it cannot be done slowly.</p>    <a href="/blogs/excerpt/tagged/product-strength-training-for-lacrosse">  More Excerpts From Strength Training for Lacrosse </a> </div> <div class="flex-child c25">  <div> <h3 class="page-subheading"> <span>SHOP</span> </h3> <ul class="related-products"></ul> </div>  <hr> <div class="insider"> <img class="img-responsive" src='//us.humankinetics.com/cdn/shop/files/hk-newsletter-subscribe_image.png?v=202842760757862603' alt="HK INSIDER"><br><br> <span>Get the latest insights with regular newsletters, plus periodic product information and special insider offers.</span><br><br> <a href="/pages/newsletters" class="btn btn--primary" >JOIN NOW</a> </div>  <div> <br><br>   <h3 class="page-subheading">Latest Posts</h3> <ul class="list-block list-unstyled block_content">  <li class="new-list"><a href="/blogs/excerpt/plyometric-bounds-and-skips">Plyometric Bounds and Skips</a></li> <li class="new-list"><a href="/blogs/excerpt/warmup-or-preparatory-rehearsal-for-power-training">Warmup, or Preparatory Rehearsal for Power Training</a></li> <li class="new-list"><a href="/blogs/excerpt/power-training-principles-form-and-execution">Power Training Principles: Form and Execution</a></li> <li class="new-list"><a href="/blogs/excerpt/college-men-s-lacrosse-preseason-mesocycle-1">College Men’s Lacrosse: Preseason, Mesocycle 1</a></li> <li class="new-list"><a href="/blogs/excerpt/lateral-bound-into-rotational-shot-put-throw">Lateral bound into rotational shot-put throw</a></li> <li class="new-list"><a href="/blogs/excerpt/position-specific-exercise-selection-for-lacrosse">Position-specific exercise selection for lacrosse</a></li> </ul> </div> </div> </div> </div>  <script> var waitForJQuery = setInterval(function () { if (typeof $ != 'undefined') { var related; 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Lateral bound into rotational shot-put throw – Human Kinetics