Transfer from the Gym to Game Action

Throwing (football, softball, lacrosse) striking (hockey, tennis, golf), and kicking (soccer) sports all can benefit from stronger and more effective torso rotation. Examining the mechanics needed to optimize sport skills, rotary power is the key link from the weight room to the playing field. Preferred exercises use a closed chain position (standing up on your feet), weight shifts both laterally and horizontally (to pre-load the rear leg) and transfer of weight to lead leg at a high velocity.

When working movement around the spine, through a transverse plane, initial exercise prescription uses slow controlled movements, for time under tension to optimize strength and hypertrophy gains. Moreover, slow controlled movements on both the positive (concentric) and negative (eccentric) phases of the lift decrease the risk of injury.

Think of swinging a tennis racket or throwing a ball from your hand. The commonality is loading the legs to sum power from the legs, through the hips to the core and onwards to the shoulder complex. ‘Triggering’ the hips will transfer explosive power through the core. We like to use weighted medicine balls, 6 foot long covered strength tubing, and partner resistance exercises that allow powerful explosive strength training without having to decelerate at the end of the range of motion as is necessary with free weights. These accommodate full ranges of motion, whole body skill movements and explosive, high velocity training. Core rotation begins with a strength emphasis and controlled speeds, and finishes (later in the program cycle) with quick countermovements focused on power initiation. At this stage, athletes are performing core plyometrics.

The Twist Team!