style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">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.

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'"> 

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">Stand with body

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

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">Hold ball out in

front of your body with two hands.

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">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.

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">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.

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">Focus on

redistributing the weight in your feet while simultaneously uncoiling your body,

releasing the ball when it is out in front of you.

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">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. 

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">The movement should

be fluid as you move from side to side.

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'"> 

style="FONT-SIZE: 10pt; FONT-FAMILY: 'Arial','sans-serif'">Do 3 sets of X

throws, alternating sides.