Light medicine-ball throws and core control for young players. Two or three short sessions a week, cue cards with video demos, and a checklist you can use on your phone.
Hitting, throwing and swinging all turn the body, and the turn is powered by the hips and trunk with the core keeping everything connected. Core strength is the base of youth strength work in the AAP report, and the NSCA statement names muscular strength and motor skill as the two things to build from early on.
This plan is deliberately plain: bodyweight core exercises to learn control, then light medicine-ball throws to practice turning smoothly. Nothing heavy, nothing max-effort, and no promise about velocity. Ages 12U and up can add the coached 12U+ strength block. The goal is a strong, controlled trunk and good movement habits.
Related: Athleticism & Speed Training · Arm Care Training · Mobility & ROM · Everything on one calendar: Training Planner.
Pick your age group, check what you have, pick your level, then get a weekly plan with a checklist for each session. Every exercise has cues, three levels and a video demo.
📱 Open the Rotational Strength app → Same plan, full screen, saves your check-offs on this device, works offline and installs on your phone.
Two or three short sessions a week on non-consecutive days, with at least one full rest day, is the pattern the AAP report describes for youth strength work [AAP]. Sessions here should take about 20 to 30 minutes.
| # | Example day | Session | What you do |
|---|---|---|---|
| 1 | Monday | Turn & control | Open book rotation, Rotational lunge (bodyweight), Dead bug, Side plank, Half-kneeling shot put throw, Rotational scoop toss |
| 2 | Wednesday | Brace & throw | Open book rotation, Rotational lunge (bodyweight), Bird dog, Pallof press (very light band), Standing side throw to the wall, Medicine-ball slam |
| 3 | Friday | Mix it up | Open book rotation, Rotational lunge (bodyweight), Dead bug, Bird dog, Side plank, Half-kneeling rotational throw, Rotational scoop toss |
| # | Example day | Session | What you do |
|---|---|---|---|
| 1 | Monday | Turn & control | Open book rotation, Rotational lunge (bodyweight), Dead bug, Side plank, Half-kneeling shot put throw, Rotational scoop toss |
| 2 | Thursday | Brace & throw | Open book rotation, Rotational lunge (bodyweight), Bird dog, Pallof press (very light band), Standing side throw to the wall, Medicine-ball slam |
Rest days: Rest or play. Free play and other sports are great. Pitchers and catchers: keep your arm care and throwing-day rest rules from Arm Care Training and ArmRules. Do not stack med-ball days on heavy throw or swing days.
Cool-down: finish every session with a minute or two of easy walking and gentle stretching [AAP].
Tick these off at each session. The app does this for you and saves it on your phone.
Each card has our own cue text, three levels from easier to harder, and a link to a video demo. Demo videos are third-party YouTube videos from the channels named on each card. They open in a new tab, the form shown is theirs, and any ball weights or loading shown are theirs, not our recommendation. If an exercise has no verified demo we say “ask your coach” instead of linking one.
Lie on your side, knees bent and stacked, arms straight out in front. Slowly sweep the top arm up and over to open your chest, follow your hand with your eyes, then come back. Turn through your upper back, not your low back.
Level 1: Small turn. Pause at the top for one slow breath.
Level 2: Full turn, smooth two-second sweep.
Level 3: Full turn, breathe out slowly at the end of each rep.
Starting dose†: 8 each side, 1 set.
Watch the demoOpen Books (Sidelying Thoracic Rotation), on YouTube by Revival Performance Physical Therapy.
Step into a comfortable lunge with your front knee over your foot. Hold your hands together at your chest and turn your chest toward the front leg, then turn back and step up. Stay balanced and keep the hips square.
Level 1: Hold a wall or post for balance. Shallow lunge.
Level 2: Free standing, medium depth, slow turns.
Level 3: Free standing, add a small reach with both hands as you turn.
Starting dose†: 6 each side, 1 set.
Watch the demoRotational Lunge, on YouTube by React Physical Therapy.
Lie on your back with knees bent over your hips and arms pointing at the ceiling. Press your low back gently toward the floor, then lower one arm and the opposite leg and return. Keep your back from arching as you move.
Level 1: Legs only: tap one toe down at a time, arms stay up.
Level 2: Opposite arm and leg together, slow.
Level 3: Opposite arm and leg, lower farther and slower.
Starting dose†: 6 each side, 2 sets.
Watch the demoHow to Do a Dead Bug: A Guide from Physical Therapists, on YouTube by Hinge Health.
Start on hands and knees with a flat back, like a table. Reach one arm forward and the opposite leg back, pause, and return without letting your hips tip or wobble.
Level 1: Lift just an arm, or just a leg, one at a time.
Level 2: Opposite arm and leg together, two-second hold.
Level 3: Opposite arm and leg, five-second hold.
Starting dose†: 6 each side, 2 sets.
Watch the demoHow to Do the Bird Dog Exercise: A Guide from Physical Therapists, on YouTube by Hinge Health.
Lie on your side with your elbow under your shoulder. Lift your hips so your body is one straight line from head to feet, breathe, and hold. End the hold when your hips start to sag.
Level 1: Bent knees (knees stay on the floor).
Level 2: Straight legs, shorter holds.
Level 3: Straight legs, longer holds.
Starting dose†: 15-second hold each side, 2 sets.
Watch the demoCore Exercise: Side Plank, on YouTube by Children's Hospital Colorado.
Stand sideways to a band anchored at chest height and hold it at your chest. Press your hands straight out, hold a moment, and bring them back while the band tries to turn you. Do not let your shoulders or hips twist.
Level 1: Very light band, press out halfway.
Level 2: Very light band, full press out and in.
Level 3: Very light band, press out and hold three seconds.
Very light band only. If you can not stay still against it, use a lighter one.
Starting dose†: 6 each side, 2 sets.
Watch the demoHow to Do a Pallof Press: A Guide from Physical Therapists, on YouTube by Hinge Health.
Kneel on one knee with the ball at your shoulder or chest. Turn from the hips and trunk, then push the ball forward at the wall (or a partner standing close) and finish tall. Smooth, not max effort.
Level 1: Light ball, soft push at a wall about 3 to 5 feet away.
Level 2: Light ball, smooth push with a full hip turn.
Level 3: Same light ball, step a little farther back. Still smooth.
Light, kid-size ball only. The weight in the demo video is theirs, not ours.
Starting dose†: 6 each side, 2 sets.
Watch the demo1/2 Kneeling MB Shotput, on YouTube by Champion Physical Therapy and Performance.
Stand sideways to the wall in an athletic stance with the ball low by your back hip. Turn and scoop the ball up and across to the wall, letting your back foot pivot. Catch the rebound and reset.
Level 1: Very light ball, small turn, easy toss close to the wall.
Level 2: Light ball, full hip turn, smooth.
Level 3: Light ball, stand a little farther back. Smooth.
Light, kid-size ball only.
Starting dose†: 6 each side, 2 sets.
Watch the demoMed Ball Rotational Scoop, on YouTube by Champion Physical Therapy and Performance.
Stand sideways to the wall, feet about shoulder width, ball held at your hip. Turn your hips and trunk toward the wall and throw the ball into it with both hands, then catch it. Switch sides on the next set.
Level 1: Very light ball, easy throw close to the wall.
Level 2: Light ball, full hip turn.
Level 3: Light ball, step back a little. Smooth, not max effort.
Light, kid-size ball only.
Starting dose†: 6 each side, 2 sets.
Watch the demoHow To Do A STANDING MEDICINE BALL ROTATIONAL THROW AGAINST A WALL | Exercise Demonstration Video, on YouTube by Live Lean TV Daily Exercises.
Hold the ball overhead with both hands, stand tall, then slam it down in front of you using your whole body and bending your knees. Pick it up with a flat back and repeat.
Level 1: Very light ball, slam gently.
Level 2: Light ball, controlled slam.
Level 3: Light ball, slam with a small step.
Use a ball made for slams or a soft one that will not bounce back at your face.
Starting dose†: 6, 2 sets.
Watch the demoHow to Perform the Med Ball Slam, on YouTube by CORE Strong Fitness.
Kneel on one knee, sideways to the wall, ball at your hip. Turn your hips and trunk toward the wall and throw the ball into it, then catch and reset. Stay tall and balanced through the turn.
Level 1: Very light ball, easy throw close to the wall.
Level 2: Light ball, full turn, smooth.
Level 3: Light ball, step back a little. Smooth.
Light, kid-size ball only.
Starting dose†: 6 each side, 2 sets.
Watch the demoResilient Performance - Half Kneeling Rotational Med Ball Throw (Instructional), on YouTube by Resilient Performance Physical Therapy.
Pick your age group in Build my week and the plan adds a short Strength (12U+) block: rotational and anti-rotation lifts (landmine work, cable or band chops and lifts, half-kneeling presses) plus heavier, still submaximal, med-ball throws for older groups. Under 12 stays bodyweight, light med-ball and jumps, with no external weights.
| Age group | Load | Exercises | Dose |
|---|---|---|---|
| Under 12 | No external weights | Bodyweight, light med-ball and jump work in the plan above | — |
| 12U-13U | Light. Pick a weight you could lift many more times with perfect form. Technique first, no max lifts. | Push-up, 1-arm dumbbell row, Half-kneeling chop (cable or band) | 1 to 2 sets of 10 to 12 reps†, about 1 minute between sets |
| 14U-15U | Moderate. The last rep should look as good as the first. Stop 2 to 3 reps before form would slip. | Push-up, 1-arm dumbbell row, Half-kneeling chop (cable or band), Low-to-high cable lift, Half-kneeling 1-arm landmine press, Landmine low-to-high rotational press | 2 to 3 sets of 8 to 10 reps†, 1 to 2 minutes between sets |
| 16U+ | Heavier but submaximal. Leave 2 to 3 good reps in the tank, never lift to failure, and no max (1RM) testing. A qualified coach (for example a CSCS) watches, with a spotter on squats and presses. | 1-arm dumbbell row, Half-kneeling chop (cable or band), Low-to-high cable lift, Half-kneeling 1-arm landmine press, Landmine low-to-high rotational press, Dumbbell bench press (neutral grip) | 3 to 4 sets of 6 to 8 reps†, 2 to 3 minutes between sets |
† Our general coaching suggestions, not published prescriptions. Pick the group by lifting experience and maturity, not birthday alone: a 15-year-old who has never lifted starts at 12U-13U. Move up only when every rep looks the same as the first.
12U and up: keep the strength block and heavier med-ball work off heavy throwing or hitting days and the day before a game. In season, drop a set and keep it short.
Demo videos are third-party YouTube videos from the channels named on each card. The form shown is theirs, and any weights they use are theirs, not our recommendation.
12U-13U14U-15U
Hands under shoulders, body in one straight line from head to heels. Lower your chest to a fist above the floor, then push the floor away.
Level 1: Hands on a bench or box.
Level 2: Full push-up from the floor.
Level 3: Slow 3-count lowering on every rep.
Gear: Bodyweight.
Watch the demoEricCressey.com: Push-up, on YouTube by Eric Cressey.
12U-13U14U-15U16U+
One hand and knee on a bench, back flat. Pull the dumbbell toward your back pocket, pause, lower with control. Do not twist.
Level 1: Light dumbbell, slow reps.
Level 2: Pause one second at the top.
Level 3: A little heavier, same clean form.
Reps are per arm.
Gear: Dumbbells or kettlebells.
Watch the demoEricCressey.com: 1-arm DB Row, on YouTube by Eric Cressey.
12U-13U14U-15U16U+
Kneel on one knee, tall chest. Pull the handle from high on one side down and across your body with straight-ish arms. Hips and ribs stay still; the arms move.
Level 1: Light band, slow.
Level 2: Pause at the end.
Level 3: Slightly heavier band or cable.
Reps are per side. Anti-rotation: the goal is to stay still while you pull.
Gear: Cable or band.
Watch the demoHighPerformanceHandbook.com: Half-Kneeling Cable Chop, on YouTube by Eric Cressey.
14U-15U16U+
Start low on one side and lift the handle up and across your body. Turn through the hips and upper back together, finish tall, and control it back.
Level 1: Light, slow.
Level 2: Smooth and a bit quicker up.
Level 3: A little heavier, same control.
Reps are per side.
Gear: Cable or band.
Watch the demoEricCressey.com: Standing Low-to-High Cable Lift, on YouTube by Eric Cressey.
14U-15U16U+
Kneel with the bar end at your shoulder, on the same side as the down knee. Press up and forward, reach long, and keep your ribs down and body still.
Level 1: Empty bar, slow.
Level 2: Light plate, pause at the top.
Level 3: A bit heavier, same form.
Reps are per arm.
Gear: Gym: bench and landmine (bar in a corner).
Watch the demoHighPerformanceHandbook.com: Half-Kneeling 1-arm Landmine Press, on YouTube by Eric Cressey.
14U-15U16U+
Start with the bar end low by your back hip. Turn your hips and drive the bar up and across into a press. Back foot pivots, finish tall and balanced.
Level 1: Empty bar, smooth turns.
Level 2: Light plate, a bit quicker.
Level 3: Moderate plate, still smooth.
Reps are per side. Power move: keep reps crisp and stop before they slow down.
Gear: Gym: bench and landmine (bar in a corner).
Watch the demoEricCressey.com: 1-arm Landmine Low-to-High Rotational Press, on YouTube by Eric Cressey.
16U+
Lie on a bench, palms facing each other. Lower the dumbbells to the sides of your chest with elbows tucked a little, then press up. Feet flat.
Level 1: Light dumbbells, a spotter nearby.
Level 2: Moderate, pause at the bottom.
Level 3: Heavier but submaximal, spotter on every set.
Use a spotter.
Gear: Gym: bench and landmine (bar in a corner), Dumbbells or kettlebells.
Watch the demoNeutral Grip DB Bench Press, on YouTube by Eric Cressey.
We make no velocity, speed or injury-prevention claims. Retrieved 2026-10-23. Sources: AAP clinical report: Resistance Training for Children and Adolescents (Stricker, Faigenbaum, McCambridge; Pediatrics 2020;145(6):e20201011, reaffirmed 2024), Youth Resistance Training: Updated Position Statement Paper From the NSCA (Faigenbaum et al., J Strength Cond Res 2009;23(5 Suppl):S60-S79), NSCA position statement on long-term athletic development (Lloyd et al., J Strength Cond Res 2016), ACSM: Mythbusting | Youth Resistance Training (Faigenbaum, Lloyd, Oliver; 2020), ACSM Current Comment: Youth Strength Training (Faigenbaum and Micheli).
Hitters and pitchers: do not put med-ball work on the same day as a heavy swing or throwing day, or the day before a game. Use the rest days between sessions.
Pitch counts and rest: ArmRules. Arm care: Arm Care Training.
We make no velocity, speed or injury-prevention claims. Retrieved 2026-10-23. Sources: American Academy of Pediatrics clinical report: Resistance Training for Children and Adolescents (Pediatrics 2020, reaffirmed 2024), ACSM Current Comment: Plyometric Training for Children and Adolescents (Faigenbaum and Chu), NSCA position statement on long-term athletic development (Lloyd et al., J Strength Cond Res 2016), Canadian Sport for Life: Long-Term Athlete Development 2.0 (FUNdamentals and Learn to Train stages), ASMI position statement for adolescent baseball pitchers.