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Single Leg MB Trunk Rotations

The Single Leg MB 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.

Single Leg MB 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

Single Leg MB Trunk Rotations Description

(c) by Phil halfmann - all rights reserved
  1. Hold a medicine ball (MB) naturally in both hands in front of the trunk
  2. Take on 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
  3. 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
  4. Hold position for 1 second
  5. 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
  6. Hold position for 1 second
  7. Return to starting position

Related Balance Exercises

Side-Step to Diagonal Lunge
Alternating Single Leg Overhead MB Pull Over
Diagonal Lunge Med Ball Trunk Rotations
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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.