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| HTS --> TRUNK |
| Trunk includes your abs, obliques, lower back and a variety of other small but important muscles. Sometimes you'll hear people refer to core strength and that is what I am talking about here. You must train all the muscle of the trunk to be able to tranfer power gererated from your lower body through you trunk and then to the upped body and eventually the implement. Core strength also makes sure you are able to hit the appropriate throwing positions and to hit those positions at the high speeds and forces needed to throw far. Below are some exercises you could use. Also, check out the medball section which includes a number of trunk exercises to be done with medicine balls. ABDOMINALS (front and side) 1) Crunches Lie on your back with your knees up in the air. Focus on crunching your chest to your hips. Don't yank on the neck. 2) Chinnies The name says it all - chinnies or chin to knee. The upper body moves like a crunch but now your legs move in to meet them. Start lying flat on your back. Then crunch you left arm to your right leg and return to the start. Then do the same with your other arm leg. 3) V-sits I like doing these with an alternating arm leg rather than 2 arms/legs at a time. Both however are good exercises. Start lying on your back and raise a straight arm/leg to meet each other over you middle. 4) Side Crunch / Side Leg Lift Lie on your side. If doing side crunches the legs are stationairy and the upper body is stationary in side leg lifts. These exercises have a short range of motion if done right. 5) Plate twists 6) Medball Exercises - sit up and push, twisties, v-drops, shovels.(see medball page) LOWER BACK 1) Cross Arches Lie on your stomach with your legs and arm extended. Now raise the left arm and right leg off the ground (as high as is comfortable). Lower them and repeat using the other arm leg. 2) Back Extensions Lie on your stomach. Keeping your lower body in contact with the ground, raise your upper body as high as you can. Hold for 1 sec. Then lower and repeat. 3) Good Mornings (see weight training page) 4) Medball Exercises - rollbacks, supermans, back extensions. (see medball page) |
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