Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredMedicine Ball
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Lats, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Split Stance Anti-Rotational Medicine Ball Scoop Toss Overview

The split stance anti-rotational medicine ball scoop toss exercise is a plyometric exercise used to build explosive strength in the core, legs, and shoulders.

The split stance anti-rotational medicine ball scoop toss will primarily target the muscles of the shoulders and is an excellent exercise for anyone looking to build powerful strength, especially athletes looking to improve their performance in their field of competition.

Split Stance Anti-Rotational Medicine Ball Scoop Toss Instructions

  1. Setup in a split stance position while holding a medicine ball at your waist.
  2. Rotate away from the wall with your shoulders while keeping your hips stable.
  3. Rotate explosively through the hips and throw the medicine ball into the wall directly in front of you.
  4. Catch the med ball as it returns from the wall and repeat steps #2-3 for the desired number of repetitions.

Split Stance Anti-Rotational Medicine Ball Scoop Toss Tips

  1. The leg closest to the wall should always be in flexion while the back leg will be in extension.
  2. Ensure that you are actually achieving a proper weight shift during the movement. Load into the back hip and then transfer your weight into the front hip as you rotate the hips and shoulders together.
  3. Push hard off the back leg and ensure that you rotate the hips around the front leg as you come through and finish.
  4. A good rule of thumb - if the weight is so excessive that it affects the technical execution of the movement then it is too much.
  5. You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
  6. Keep the torso rigid and ensure some tension through the core to help transmit force out through the extremities.
  7. Initially you may want to focus on pausing in between reps to ensure proper positioning but over time you can eventually progress to more rhythmic (i.e. back to back) repetitions.
  8. If you are using a denser medicine ball which will react with “an equal and opposite reaction” then you may want to stand a little ways back from the wall to allow yourself time to react.
    • However, if you’re using a more absorptive ball then you can stand closer and catch the ball as it comes directly off the wall.