How to Perform Medicine Ball Off-Center Rotation Exercises

When it comes to improving speed and agility, there are some simple exercises that will allow you to make great progress in a short amount of time. And if you're worried that you're going to have to subject yourself to odd machines, don't. You can do it with a simple medicine ball. Here's how to perform off-center rotation exercises with a medicine ball.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Medicine ball
• Partner to help perform exercise

1. Stand with your knees slightly bent and feet shoulder width apart. Your arms and upper body must be loose.
2. Instruct your partner to stand to the side of you a few paces away. Then have them face you. It should be noted that you will be facing out, while they will be facing you. You will be able to see them in your peripheral vision.
3. Tell your partner to align their front foot with your feet. This will ensure that you are in proper position to receive and toss the medicine ball.
4. Turn toward your partner to receive the medicine ball. Keep your feet planted and facing straight ahead, as your partner tosses you the ball. Turn your upper body toward the ball to catch it.
5. Twist your body 180 degrees. While it will never be a perfect 180 degrees because your feet are planted, try to turn around as far as possible.
6. Toss the ball back to your partner to complete one repetition.
7. Repeat this motion for 3 sets of 20 repetitions to complete the medicine ball off-center rotation exercises. After you are done, switch to the other side so that you get an equal workout.

Tips & Warnings

• Build a series of medicine ball exercises and intersperse it into your weekly workouts. This will keep your exercises interesting.