The split stance perpendicular medicine ball scoop is one of my favorite medicine ball (MB) exercises for developing sport specific power. It is a great movement because it relates so well to most sports and is very specific to how athletes produce power during competition.
· Assume a split stance with the back heel off the ground.
· Begin by slightly dropping the front knee towards and ground.
· As the knee is dropping start rotating your thoracic spine (upper back).
· Keep your eyes on the medicine ball the whole time.
· After the slight knee drop and thoracic spine rotation explode up by driving through the front heel and forcefully extending the hips.
· Scoop the medicine ball into the wall and be ready to catch it on the bounce back.
Picture a hockey player skating up ice, a baseball player stealing 2nd base, a basketball player dribbling by an opponent, it is going to look very similar to this specific MB exercise. Each player will load their posterior chain by making a slight dip and then explode out of that stance.
Any athlete that moves their feet into a split stance can use this exercise to develop sport specific power. Try doing 3 sets of 6-8 repetitions per side to develop sport specific power.