Sports Medicine Ball

Starting position: Stand with your feet shoulder-width apart, keeping your core engaged and your back straight, holding the medicine ball with both hands in front of your abdomen.

Exercise: Keeping the torso upright, step diagonally forwards with one leg into a lunge position, whilst moving both arms to the side of the stepping leg, bringing the medicine ball to the outside of the hip. Return to the starting position and repeat the steps for the specified number of repetitions. Switch to the opposite side and repeat the steps.

Technical Points: When performing the lunge with trunk rotation, keep the core engaged and the back straight throughout the movement. Hold the medicine ball firmly with both hands, ensuring you exhale as you move the ball whilst in the lunge position and inhale as you return to the starting position.

Straight-Arm Hip Rotation

Starting Position: The trainee lies on their side on a mat, with the arm on the side furthest from the floor extended vertically upwards, holding a medicine ball.

Exercise: Keeping the medicine ball in a fixed position, slowly rotate the torso, bringing the hip on the side furthest from the floor towards the floor to the maximum extent possible, then slowly return to the starting position. Repeat the above steps for the specified number of repetitions, then switch to the opposite side and repeat the steps.

Technical Points

When performing the straight-arm hip rotation, hold the medicine ball firmly with one hand. Ensure you exhale whilst rotating the torso and inhale as you return to the starting position.