P2 – Rotation Toss – Double Leg

Set and Reps:

• 10x each side
• 2 sets

Main Focus:

Maintain a neutral spine

Maintain a squat at around 45 deg of hip flexion (stay low)

Keep a quiet lower body

Keep your knees mostly over your feet

Modifications:

If you don’t have a partner you can toss the ball against a wall.

You can use a heavier or more elastic ball to enhance the challenge.

Against a wall, a medicine ball provides to concentric effort. An weighted elastic ball enhances eccentric effort.

The med ball version will be better for snowboarders and the elastic weighted ball will be better for skiers.