This Video is part of the Performance Plus Rotation Series. The Split Stance with a Plyoball or Medball is a good exercise to promote rotation and power useful in pitching and throwing. Commence in an athletic front on to the wall with feet in a split stance position. The back foot is side on to the wall and the front foot is facing. Take the ball back overhead, and then initiating with the back foot, drive the ball using two hands, over a braced front leg. In this drill we are trying to get the body to collapse over a stable lower body. Aim to hit the wall at head height. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
