Alternating Single Leg Med Ball Trunk Rotations

The Alternating Single Leg Med Ball Trunk Rotations is a balance exercise for pro athletes to activate the core and improve body control, balance and coordination.

Core activation, body control, balance and coordination are important during stroke production. Therefore you should emphasize it regularly during training to gain performance improvements.

If you like more information on core training, including sample workout videos, take a look at Why Core Training for Tennis Players is Important.

Alternating Single Leg Med Ball Trunk Rotations 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 repetitively.

Also, don’t just progress with adding more weight. Instead maximize the speed and don’t look towards the ground while rotating but keep your head up and look forward. All while maintaining perfect form.

If that’s still too easy then keep your head up and track and object/person while rotating.

Here are the progression levels:

1. Beginner: look down
2. Advanced: look forward
3. Professional: look forward & track an object/person

Alternating Single Leg Med Ball Trunk Rotations Description

1. Hold a medicine ball (MB) naturally in both hands in front of the trunk
2. Take on athletic stance position; knees and hips are slightly flexed; upper-body is straight
3. Side-Step to the left
4. Step into diagonal single leg stance position; knee and hip are slightly flexed; non-weight bearing knee is flexed at 90˚; back remains straight; lean forward with the upper-body
5. Rotate the trunk all the way to the left until shoulders are perpendicular to the object/partner (or as far as possible); both elbows remain in initial position; maintain neutral head position; keep looking forward
6. Hold position for 1 second
7. Rotate the trunk all the way to the right until shoulders are perpendicular to the object/partner (or as far as possible); maintain neutral head position; keep looking forward
8. Hold position for 1 second
9. Return to starting position, side step and step into another lunge leading with the left foot

Related Balance Exercises

• Alternating Diagonal Lunge MB Trunk Rotations
• Overhead Medicine Ball Pull Over
• Side-Step to Diagonal Single Leg RDL

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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.