We are starting a little series on rotational strength & Power. Going on what I see around the web and in programs there is still some bit of a belief that throwing a Med Ball off the wall from a side on position is developing power. However this is only one part of the puzzle and very often is just an expression of rotational power. Rotation training sits inside a general S&C or gym program and can be easily programmed in supersets with other more demanding compound exercises or indeed in warm ups. It really depends on what stage of the process you are.
What’s probably less realized is that if you do a thorough program your rotational training can have a direct effect on skill and skill development.
In hurling, rugby, Baseball, Cricket, Boxing and others the ability to decelerate with impact and clever use of angles and isometric forces is what the best athletes have developed over years. If those genetic freaks get top quality training then that’s what may separate them from the good. But for us average joes it can have an even bigger impact on such movements like deadening the ball in hurling or delivering the perfect pass. The ability to decelerate in rotation is critical to these skills and that’s where these 3 critical component come in;
- Anti Rotation
- Anti Lateral Flexion
- Anti Extension
These are all related to the functioning of our trunk (or commonly known as The Core). Very often though the lack of control here leads to excessive rotation, lateral flexion or extension which can lead to injury. But equally importantly having these in check enhance skill and rotational power.
As well as those 3 movements, we need to understand that basic stability and mobility may be restricting us before we ever move onto specific strength & power exercises.
Next: We will talk about the Mobility-stability continuum and how it can enhance or reduce Rotational Power
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