- This movement teaches neuromuscular efficiency and co-ordination while working acceleration and deceleration in the core.
- Excellent for athletes who have to have rotational strength in the core and have balance and control in the entire kinetic chain.
- Activate core with a drawing-in and pelvic floor contraction.
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
- Stand tall with good alignment, arms straight, turn through the shoulders so that the medicine ball rotates from side to side.
- Keep your visual focus straight ahead, because turning the head is a progression as you confuse the vestibular system.
- Start slowly and gradually increase the speed as your ability increases.
- Other progressions: eyes closed; moving head side to side.