MB Wall Twist Pass

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 tennis ball, standing close to the wall, both feet facing forward.

Intermediates should use a suitable sized rubber medicine ball, (make sure the ball will bounce off the wall), standing ideally 1 - 2 meters away from the wall.

Advanced persons should be a minimum of 2 meters away from the wall, with a suitable sized rubber medicine ball.

Avoid using a leather medicine ball, as these will simply drop to the floor, likewise always make sure that the wall you're using will take the impact of a heavy medicine ball.

Begin the movement facing directly forward, with the ball held firmly in both hands.

Rotate around to one side, releasing the ball with a pushing action towards the wall. Remain in this position, keeping your abdominal muscles contracted as you catch the ball, prior to twisting under control back to the starting position before repeating.

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

Look at working alternate sides, keeping a slight bend in your legs throughout. Aim to catch the ball back at waist height or above, catching the ball lower down will place excessive strain on the lower back and knee joint.

All levels should aim for a comfortably amount of reps, stopping prior to poor technique is established, normally dropping the ball or poor throwing action.