This Video is part of the Performance Plus Rotation Series. The  Lateral Rotation with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing.  Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initating with the hips drive the ball forward with two hands into the net.  As with all the rotation exercises try and maintain trunk  and head control as you perform the exercises.  Progressions for this exercise can be a cross step, or a happy gilmore. Best done as 3 sets of 6.

This Video is part of the Performance Plus Rotation Series. The  Rocker Scoop with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing.  Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initiating with the hips drive the ball backwards and forward with two hands in a scooping motion.  After 3 repetitions, drive the ball into the net, over a braced front leg. 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.

This Video is part of the Performance Plus Rotation Series. The Shot Put with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing.  Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initiating with the hips drive the ball backwards and forward with two hands in a scooping motion.  After 3 repetitions, drive the ball into the net, over a braced front leg. 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.

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.

This Video is part of the Performance Plus Rotation Series. The Half Kneel with a Plyoball or Medball is a good exercise to promote rotation and power useful in pitching and throwing.  Commence in a 1/2 kneeling position, front on to the wall, opposite knee to throwing arm in a bent up position. Take the ball back overhead, and then initiating with the hips,  drive straight forward with 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.