Anti-rotational exercises require athletes to resist rotation when executing a specific movement while an external force is applied to push or pull them laterally (rotationally). Anti-rotational exercises strengthen the core. In many sports–especially contact sports—athletes must be able to maintain directional movement while resisting opponents’ contact forces, which have the potential to knock them off course.
At our facility, we use the TRX Rip Trainer for most of our anti-rotational training. It has a safe and simple design and is very user-friendly and versatile. However, there are other exercise equipment options, and you can even make your own.
We incorporate anti-rotational exercises into every athlete’s training program each week. Typically, we have our athletes perform 1 or 2 sets of 10 repetitions from each side.
The following pair of anti-rotational exercises will build a stronger core and improve your athletic performance.
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Standing farther away from the anchor point increases the resistance and, consequently, the difficulty of the exercise. Moving the anchor point higher or lower helps you target different areas of your core, and can simulate a more “sport-specific” movement (e.g., lower anchor point for hockey; middle anchor point for baseball; and variable anchor points for lacrosse). This drill is great for heavily rotational sports like hockey, baseball and golf, but it also works on the ability to press while maintaining a stable core, an important attribute for any athlete.
Anti-Rotational Straight-Arm Squat
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With this movement, you perform a fundamental athletic movement—the Squat—while resisting a lateral force. The ability to use your core for stability while performing an athletic movement is what core training for athletes is all about. A strong core allows you to consistently maintain a solid, strong position, which helps you perform at a high level.
RELATED: Exercise of the Week: Wide-Stance Anti-Rotation Chop With Rope