Med Ball Rotational Throw

Rotational power — separation ko taqat mein badalna.

1. 1

   Side-on khade ho, deewar se 2 meter door.

2. 2

   Med ball (ya paani ki bhari bottle) dono haath mein.

3. 3

   Hips pehle ghumao, phir torso, phir throw.

4. 4

   Deewar pe zor se maro, catch karo, dobara.

• Med ball na ho to 1.5L paani ki bottle chalegi.

• Sequence yaad rakho: hips → torso → arms. Ye kinetic chain hai.

• Sirf haath se throw karna — hips use nahi karna