Below is a great self-assessment tool as well as a warm-up for baseball and softball players to feel the disconnect between the Pelvis and Trunk. We call this the Hip to Trunk Relationship in High Level Throwing Patterns. We are exploring trunk rotation and if there are any restrictions on locking up one side vs the other.
The goal is to control the pelvis (maintain neutral pelvis) as the trunk rotates. By squeezing the stability ball, it helps lock in the pelvis so athletes can feel their trunk rotate independently! We are looking to see if the athlete has about 45º of Trunk Rotation.
We use a foam roller as the object for athletes to hold as it keeps their arms in a more neutral position relative to the trunk as they perform their twists. Certainly any object would do such as a PVC pipe or Medicine Ball.
Stability Ball Hold Twists
Right Hand Throw – Side View
Left Hand Throw – Side View
Sets & Reps
We usually perform 2-3 sets of 5-8 reps each side. Again, we use this as a pre-work exercise and/or assessment tool for core control between the pelvis and trunk! Give it a try!
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