This is a great drill if you don’t have a wall to use or a partner to throw the ball to. We can use a variety of stances. We will start with our basic square stance. Athletic posture, elbows slightly bent, maintain great posture as you shake the ball side to side using the torso. Trying to twist as hard and as fast as you can with the hips moving as little as possible. 5-10 seconds with a light ball (Kelsey is using a 4lb rubber ball) is all we need. We want fast and quick movement. Any longer than than, and we lose the speed. A light ball, 4-8lbs is sufficient. We are training the body to move fast and if were we to go heavier, the speed would be lost.
Pullover Sit-up With Figure 8 Pattern
Reach back, ball to the floor, pullover to a sit up, rotate to one side and slowly lower yourself down as you reach back. Repeat on the other side. You are using the ball to help you sit up as you fight gravity and the weight of the ball as you slowly come down. We are working dynamic movement and core control as well as a little bit of disassociation between the shoulder and the hips. Quick movement up and slow and controlled movement down. 5-10 reps per side is plenty to provide full core activation.
Partner Throw From a Sit-up Position
If you don’t have a partner, but have a brick wall or racketball court, this will work. Start by lying back, ball overhead and throw the ball as you sit up. As you catch the ball, lie back. Working core and upper body as a sequence. As you initiate the movement, the core starts and upper body finishes it. If you are a golfer and have good hips, strong base, strong upper body, but somehow you are losing power, it could be your core. This is a great exercise to do. 5-10 hard and fast reps should be enough. If you don’t have a partner, give yourself some space to let it bounce back to you.
Half-Kneeling Position Partner Side Throw
This is another variation of a partner throw. The key is to keep the butt and abs tight. Minimal movement in the hips and legs. As you twist to load up, you should feel yourself generating power from the hips up the core and into the arms. There are many variations of this drill. For this one, you will look towards your target throwing as hard and as fast as you can. Perform 5-10 on each leg before switching sides. This way are working each hip differently and this will allow us to potentially spot any weak-links.
Partner Bounce Pass
This is a partner drill and will not work against a wall. Using a rubber medicine ball. Starting with a square stance, solid base, feet grounded, solid hips, athletic posture. Maintain this position as you bounce pass the ball to your partner. Have your partner move back and forth just enough so you can see as you track them, You are rotating the spine and aiming the ball in each direction they go. Once you try this with a square stance, move on to a split stance. With the split stance, your feet should be the same width apart as the square stance, but staggered. Bring you back heel up slightly so the majority of your weight is on your front foot. Bounce the ball straight down and to your partner.
Andrew Fodge is a certified Titleist Performance Institute golf fitness instructor, K-Vest Level 2 biomechanic specialist and the owner Fitness by Andrew LLC personal training in Scottsdale, Arizona. Specializing in Golf Fitness, Sport Performance training and motivational techniques. Andrew and his team are here to provide you with a comprehensive one-of-a-kind program to help you achieve real results. Call Andrew at 602-638-3000 or email Andrew@fitnessbyandrew.com for a complimentary golf performance screening in Scottsdale or Mesa.