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Side Medicine Ball Toss

Turning tosses into a wall to build the hip drive the throwing events use.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Stand side-on to a solid wall.

Core: As written. Aim for smooth form and compare only with your own last time.

Ages
11 and up
Time
10 min
Players
Just you
Space
Yard or field
Bring
Light medicine ball (2 to 4 lb), solid wall
Level · skill
Developing · Throws

The steps

How it works

  1. Stand side-on to a solid wall.
  2. Turn your hips away, then swing back and toss the ball into the wall.
  3. Catch it on the bounce.
  4. Do 3 sets of 8 each side.

Coaching point

Hips lead the ball.

Safety: Use a light ball and a solid wall, keep others clear, and stop if your back hurts.

Make it fun

Play it, don't drill it

Game version

Track follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

Challenge

Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.

Story

You are an explorer crossing the infield like a jungle.

My best

Beat your own count

Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.

Practice makes progress

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