Twist Conditioning’s Featured Exercises

BOSU, Stability Ball Standing Core Stability

• Purpose – this exercise trains core stabilization in a standing position with a balance challenge
• Set up – have the athlete stand on 2 feet on the BOSU Balance Trainer, holding a stability ball with arms extended, in a low athletic position with the core braced.
• Execution – have the Coach press on the stability ball from random locations (up, down, side) while the Athlete attempts to keep the ball from moving. Cue the Athlete “don’t let the ball move” as this helps develop the core to stabilize and absorb force. Repeat 2 sets with 10 pushes per set.

Fit Ball Rotary Passes

• Purpose – this exercise trains rotary core force production (throwing) and deceleration (catching) in a standing position.
• Set up – have the athlete begin in a low athletic position with chest up, core braced and legs loaded in triple flexion of the hips, knees and ankles.
• Execution – during the catch phase the ball is caught out in front of the body while the Athlete’s mass shifts over their rear leg setting them up in a strong power position. Focus on using the core to absorb the force of the throw. In the throw phase triple extension of the lower body and upper body occurs in sequence to create power through the entire kinetic chain. It is important to release the heel freeing up the hips to trigger rotation.

Smart Toner™ Push Pull Rotation

• Purpose – this exercise trains rotary core force production in conjunction with whole body strength
• Set up – have the athlete begin in a split stance position with 1 Smart Toner performance tubing in each hand (resistance from the left and the right side of the athlete) with chest up, core braced and legs loaded in triple flexion of the hips, knees and ankles. Coordination of this exercise is initially very challenging because the sequencing overloads the nervous system. (Coach should pre teach the push movement and the pull movements separately).
• Execution – the pulling arm executes a row as the pushing arm executes a chest press action along with linked rotation of the core and a pivot of the feet. The body rotates as a whole and pivots in the direction of the pulling arm. Increase the speed of the entire movement when coordination is refined.

The Twist Team!