Kneeling Side Pass

An excellent exercise for developing abdominal oblique strength suitable for sports specific improvements in such sports such as Rugby - Canoeing - Rock Climbing - Volley Ball and Boxing.

Beginners should perform this exercise with a soft ball, kneeling close to their partner, both partners facing forward with their feet on the ground.

Intermediates and Advanced should use a suitable sized medicine ball, with their partner kneeling 1 - 2 meters away, feet on the ground, however aim to adopt a lean back position from your pelvis, in order to keep the abdominal muscles contracted throughout the movement.

Focus the movement on a smooth controlled overhead ball to pass it to your partner. Your partner will then catch the ball, ideally just to their side with arms fully extended, prior to bending with the ball to their other side, keeping arms extended, prior to throwing back again.

Begin the exercise in controlled small movements, and gradually progress the range of movement as your skill levels and core strength develop.

Good communication skills need to be maintained between both partners, aim to work for as long as possible in a method that enables you to maintain good form, yet works the muscles.

This exercise is good to utilize in a small group 5+ in a circular motion, with a variation of direction coming in at anytime. If using a tennis / cricket ball, a single-handed catch and pass action could be implemented.

The overhead pass method can also be used whilst seated (harder) or standing.