Hip Coil Scoop Toss

Start with your feet facing the wall and a med ball positioned just outside your back hip. From this stance, hinge at the hips and rotate slightly into your back leg, coiling the hip to load the glutes while feeling a stretch in the hamstring. Keep your chest tall and spine neutral as you build tension through the posterior chain. From this loaded position, explosively uncoil, driving rotation through the hips while squeezing the glutes to power the med ball into a forward scoop toss. Emphasize staying grounded and balanced through your feet during the entire movement. Focus on keeping the coil side shin straight up. To help reinforce proper hip loading, you can place a bat or foam roller just behind your back hip and touch it with your glute at the bottom of the hinge.