Exercises to Get Rotational Power

Many sports and daily activities --- such as golf, boxing and gardening --- require some degree of rotational power. This involves using stabilization strength to keep your body in alignment to avoid injury, and full-body mobility to move freely as you turn in different directions. Physical therapist and strength coach Gray Cook, author of "Athletic Body in Balance," recommends that you start with basic mobility and stability training before performing complex movement patterns that involve rotational movements.
Kneeling Torso Twist
Step 1
Kneel on the ground on your left knee with your right leg in front of you. Bent your right knee at about 90 degrees and keep your torso upright. Hold a 4-foot-long dowel over your shoulders, behind your head, with your hands. Pull your shoulder blades back slightly.
Step 2
Turn your torso to your right as far as you can without losing your balance. Keep your lower body in place. Hold this position for one deep breath.
Step 3
Turn your torso to your left as far as you can and hold this position for one deep breath. Perform 10 repetitions total, switch leg position and perform another 10 reps. Perform an extra set on the side that feels more challenging to do.
Standing Medicine Ball Chop
Step 1
Stand with your left foot in front of you and point both feet forward. Hold an 8-lb. medicine ball in both hands over your left shoulder. Keep your torso upright.
Step 2
Exhale and swing the ball down and across your body toward your right hip. Do not move your torso or lower body as you swing; you may turn your shoulder girdle.
Step 3
Swing the ball back up over your shoulders. Perform 10 reps, switch leg position and perform another 10 reps. Perform an extra set on the side that feels more challenging to do.
Standing Medicine Ball Rotation
Step 1
Stand with your legs about shoulder-width apart and hold an 8-lb. medicine ball in front of your chest with both hands. Extend your arms in front of your chest.
Step 2
Exhale and turn to your right as far as you can, pivoting your left hip and ankle to your right at the same time. Keep your torso upright as you turn.
Step 3
Exhale and turn quickly to your left as far as you can, pivoting your right hip and ankle to your left at the same time. Perform three sets of 20 reps as quickly as you can while maintaining control and posture.