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Medicine Ball Core Twist Pass

Medicine Ball Core Twist Pass

The Medicine Ball Core Twist Pass is a plyometric exercise for beginners to develop neural pathways for explosive shots, body control and coordination.

The Medicine Ball Core Twist Pass may be implemented to improve core power. The focus is on explosiveness, rather than the total amount of resistance being used.

Therefore, you want to emphasize the speed of the action and control of the body.

Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training.

Also take a look at how to develop neural pathways for maximum power for better results.

Core Twist Pass Progression

If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and hitting in the same spots repetitively.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.

Here are the progression levels:

  1. Beginner: look down during the action
  2. Advanced: look up during the action & change to lunge stance
  3. Professional: alternating one leg action only

Medicine Ball Core Twist Pass Description

Medicine Ball Core Twist Pass
Medicine Ball Core Twist Pass (c) by Phil Halfmann – all rights reserved
  1. Place feet shoulder-width apart with the torso twisted to the side opposite of the direction of the diagonal throw; slightly more weight should be placed on the leg under the medicine ball with a slight bend in the same side of the hips.
  2. Transfer force through the hips to the torso to initiate the throw. The pass can be performed with a partner or against a wall for a shorter distance.
  3. The objective of the pass is to first initiate the movement with rapid extension of the hip and torso rotation (releasing the ball near the midline of the body) and absorbing the return pass or rebound for as short a period of time as possible before re-release; when absorbing the rebound, the ball should be caught in front of the body and brought to the side with the initial starting position.

Medicine Ball Core Twist Pass Targeted Musculature

  • Obliques
  • Hamstrings

Common Errors

  • Neglecting to initiate the throw with the hips to optimize velocity and power produced in the exercise.
  • Properly absorbing the rebound with quick re-release in the pass.

Related Plyometric Exercises

Medicine Ball Explosive Pushup
MB Chest Pass
MB Chest Pass
MB Slams
MB Slams

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.