ROTATIONAL STRENGTH AND POWER DEVELOPMENT 3

Basic Rotational Strength & Dynamic Stability


Developing rotational strength and dynamic stability are closely related. Or it might be better to say rotational strength & control is an integral part of dynamic stability. We may think the various planks, bird dogs, etc are exercises that build strength or even muscle. But that is a misunderstanding of the exercises. We do them to develop control and teach us to use our trunk correctly. The trunk (Core) is the transfer station between placing your foot on the ground and striking a ball in any ball-bat sport or between planting a foot and throwing a punch (there is a reason Boxing coaches like to get boxers to “sit down on their punch). So much of our power comes thru the hips and trunk in particular.

So what is dynamic stability? In a sporting sense it’s your ability withstand any opposing forces , maintain balance and awareness and then execute a skill efficiently. Think taking a shoulder in football or striking while on one foot, leaning backwards in hurling. The ability to control yourself and self organize your body to execute is underpinned by good trunk function.
To avoid injury but also develop this control we use exercises that develop the following;
- anti rotation
- Anti lateral flexion
- Anti extension


By using “anti” we are emphasize really not over rotating, flexing or extending from the trunk. So the anti is developing our ability to resist. At a basic level planks, side planks, suitcase carries will do this. But there are endless ways of bringing it to the next level. This is base strength for building rotational strength & Power. To develop great strength for subsequent development of power we need to add resistance and work on the following;

- Lower to upper transfer, transferring force
- Single Limb and contralateral strength & coordination


To be discussed in next post….

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