Todd Williams, CSCS, USAW, SPARQ

Rotational movement is needed to be successful in any sport even if you don't swing a bat or club.  Rotation is incorporated in almost every movement we do.  Take something simple, like walking.  As you step with your left foot and your hip moves slightly inward, the opposite shoulder is headed in the in the opposite direction, creating rotation in the torso.  Depending on the sport/activity you participate in, this rotation and it's decelerating counter movement, can become more dynamic and forceful.  Here is an explosive exercise that can help you learn to produce rotational force with your core muscles and also strengthen them to help decelerate that momentum, stabilizing the spine throughout the movement.

Stand with body perpendicular to wall that you will be throwing medicine ball against. 

Hold ball out in front of your body with two hands.

While keeping the angles of the triangle formed by your arms the same, take the ball away from the wall by rotating/coiling through the core and hips.

Although you want to keep a good foundation with the floor throughout this exercise, you will feel more of your weight in the foot farthest from the wall.

Focus on redistributing the weight in your feet while simultaneously uncoiling your body, releasing the ball when it is out in front of you.

Your body will recoil in the opposite direction for a split second as you wait for the ball to bounce off the wall and return to your hands. 

The movement should be fluid as you move from side to side.

Do 3 sets of X throws, alternating sides.