What are the attributes a fighter must have? Strength? Speed? Power? Flexibility? One thing that any fighter must possess in order to be successful is rotational power. All movement in the Octagon has some sort of rotational aspect. The vast majority of the time the transverse (rotational) plain is the least-trained plain of motion, yet it is the plain that most injuries take place in. But how do we train the transverse plane effectively?

The most effective tool on the market to work this movement is the ‘tornado ball’, which is essentially a medicine ball on a rope. Thanks to physics, the closer you hold the rope to the ball the easier the movements become. This piece of equipment will give you the power to throw cows over fences, so if you want to generate force and rotate with the power of a tornado, drop these movements into your sessions.

Side-to-side slams

  1. Start in a kneeling position with the ball to one side of the body.
  2. Dynamically arc the ball over your head and slam it into the floor.
  3. Bounce the ball from this position and arc it back over your head, slamming it into the floor. Repeat motion.
Note: For the hardcore try doing it while performing sit-ups.


Lying multi-directional slams

  1. Start in a lying position with the ball on the floor above your head.
  2. Dynamically arc the ball over your body and slam it into the floor next to your left foot.
  3. Bounce the ball from this position and return it over your body, swinging it above and around your head and then across your body again, slamming it into the floor next to your right foot.
  4. Alternate directions.


Wall slams

  1. Start in a standing position around eight inches away from the wall.
  2. Dynamically arc the ball across your body and slam it into the right section of the wall.
  3. Let the ball bounce, dynamically arcing the ball back across your body and let it Bounce off the left section of the wall. Repeat.


Wall slams 2.0

  1. Start in a standing position around eight inches away from the wall.
  2. Dynamically arc the ball across your body and slam it into the top right section of the wall.
  3. Allow the ball to bounce and rotate your body so the ball arcs across to the bottom left section of the wall.
  4. Let the ball bounce and bring the ball across your body slamming it into the bottom right section of the wall.
  5. Allow the ball to bounce and rotate your body so the ball arcs across to the top left section of the wall then repeat the exercise.

 

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