Seated Rotations

An excellent exercise for developing all round core stability suitable for sports specific improvements in such sports such as Baseball - Cricket - Golf - Rugby and Tennis.

Beginners should perform this exercise with a soft ball, seated close to their partner, both partners facing forward with their feet on the ground, legs bent. If partners are of different fitness levels, they may want to adopt an easier kneeling position.

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

Advanced persons should simulate the above, however they can increase the difficulty of the exercise by either moving slightly further apart 2 - 3 meters, or concentrate on keeping both feet off the floor 3 - 6 inches, whilst in the leaning back position.

Focus the movement on a smooth controlled bend down with the ball, down to your side, as you cross the body with the ball to pass it to your partner. Your partner will then catch the ball, ideally just to their side at hip level, prior to taking the ball to the other side to lower to the floor prior to throwing back again. If working with a partner of a different fitness level, aim to pass the ball to them so they can comfortably catch and return it back to you.

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.