Side-to-Side Rotation Pass
This is a good warm-up exercise that gently works the legs, hips, torso, and upper body. With more powerful passes, it is a great torso rotation strength exercise, pertinent to so many sports.
Setup
Partners are four strides apart, both facing the same wall. One partner has a medicine ball. Feet are positioned shoulder-width apart, knees flexed, abdominals set, head turned to see partner.
Movement
All parts of the body work together to produce the rotation pass. Push off your outside foot, and transfer the force through the hips and into torso rotation while the arms draw the ball across your body. Release the ball with a full follow-through, aiming the ball so your partner can catch it in front of the body.
Finish
Catch the ball with a strong core to protect the lower back. Absorb the catch by flexing the knee of the outside leg, rotating the torso to the outside, and allowing the arms to travel across the body to an exaggerated position off to the side. Stop and reverse the process to return the pass to your partner.
Tips and Progressions
- Static catch: Flex the knees a little more to prepare to catch the ball in front of your body, and use the abdominals to completely brake the path of the ball.
- Catch the ball and stop its travel right in front of your body.
- Once stationary, move back into the normal catch reception movement to prepare to throw the ball back to your partner.
Strength Ball Prone Thoracic Rotation
From a perspective of spinal health, thoracic rotation is an area that many people can improve on. Mobility in this region will result in more effective movement patterns in your sport and daily activities.
Setup
Place a strength ball under your pelvis with feet and hands planted on the ground and head in a neutral position.
Movement
Take a dumbbell in one hand and stabilize yourself over the ball with your three points of contact. With a straight arm, begin to rotate your body in a rotary fashion without your pelvis breaking contact with the ball.
Finish
Rotate all the way around until you feel some tightness at the end of the range of motion. Pause in this position and return. Complete repetitions on the opposite side.
Tips and Progressions
If you allow your pelvis to lose contact with the ball during the movement, it will negate the effect you are hoping to achieve in the thoracic area.
Standing Overhead Medicine Ball Rotation
This exercise focuses on full body extension while rotating in a circular fashion from the hips.
Setup
Your feet should be placed about shoulder-width apart and a medicine ball held in the hands overhead. Focus on full body extension with knees slightly bent and legs loaded into a good athletic position.
Movement
Engage your core and begin by making a circular movement while maintaining the ball overhead. Movement needs to be slow and controlled.
Finish
Complete a set amount of rotations in each direction.
Tips and Progressions
- Start with small circular movements and progress to larger movements.
- Make sure you maintain your spinal position without overextending or flexing your low back.
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