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Rotational Exercises for Spring Sports
April 07 , 2005 by Mike MasoodAs the weather breaks and we start to get outside to exercise more often we should consider proper training for sports or activities that require rotation. Golf, softball, baseball and lacrosse are just a few of the activities that either weekend warriors or try hard athletes are participating in. Over the past few months it has been hit and miss with getting outside to train. We have stayed in the gym doing the best we can to stay in shape. Have we truly prepared ourselves for being outside?
There is a concept in kinesiology called the “Serape Effect.” A serape is a brightly colored garment worn as an outer layer by people who live in Mexico and other Latin American countries. The serape is designed to drape around the shoulders and cross the body diagonally. The way the serape hangs around the body is the same way the muscles of the trunk are aligned to help perform rotation within the trunk.
The four pairs of muscles are: rhomboids, serratus anterior, external obliques and internal obliques. When these muscles contract they cause interrelated motions with the pelvic girdle, thoraco-lumbar spine and shoulder girdle. This results in a striking, kicking or throwing motion. When these muscles contract in proper sequence, performance is optimal.
So what can we do to enhance performance? The obvious answer is to practice enough to create muscle memory so the body knows what to do. The difficult task arises when we can’t get out to the field or driving range and have to simulate the motions in the gym. Using cables, exercise tubing and medicine balls can help you mimic the actions for your desired activity.
The chop and lift are two excellent exercises to start with. The chop is performed by placing a pulley in the highest position on the cable cross-over ( you may also use exercise tubing if you aren’t in a gym setting). Stand on a forty-five degree angle off of the pulley so you are in a pre-stretched position with your hands above your head Contract the muscles of your trunk to rotate the pulley handle towards the ground on the opposite side. The lift is performed in a reverse motion in which you are starting at the bottom of the cable cross-over and pulling to the top in a high diagonal. Perform these exercises in both directions.
Performing rotations with a medicine ball is another excellent way to work these muscles. Sit holding a medicine ball in front of you. Turn to the left as far as you can and place the ball on the ground behind you. Turn in the opposite direction to pick up the ball. Repeat starting in the other direction. Once you get the hang of the seated rotations, find some space or a partner so that you can actually propel the medicine ball for distance and power.
These are just a few of the exercises you can perform to prepare yourself for your rotationally based activity. Just remember these two points: first, perform these exercises in both directions and secondly, focus on initiating the movement with your trunk and hips.
This article is written by Mike Masood, who works as a personal trainer for The Sanctuary in Paradise Valley. Contact Mika via email at fitness@evliving.com.
Do you have a question on Fitness? Send an email to Ask a Trainer and Mike may address your questions in this column. Mike Masood is a frequent East Valley Living contributor whose articles are featured under Health/Ask a Trainer.
