A strong core provides the foundation for executing almost every sporting movement - This exercise specifically targets your ability to powerfully rotate, which is critical for changing direction out on the football pitch


  • Start by standing 2-3 feet away from the wall with your body side on

  • Rotate your trunk away from the wall and load the med ball behind your hip

  • Initiate the throw by driving your back hip forward towards the wall and rotating through with your hips, trunk, and arms (focus on keeping your back flat and your chest up)

  • Catch the ball and reset ready for your next rep

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