Workouts & Exercises
Exercise of the Day: Medicine Ball Russian Twist to Rotational Pass
From the FASTER syllabus: this article is taught in full in The Movement Trainer (AFT) course →
In short: A standing medicine ball Russian twist is used to potentiate the trunk rotators (post-activation potentiation), so the rotational pass that follows produces more power than throwing cold.
This medicine ball drill uses post-activation potentiation (PAP) to squeeze more power out of a rotational throw.
How it works
Justin performs a standing Russian twist first. That loaded rotation challenges the trunk for strength and creates a potentiation effect — priming the rotators so the throw that follows produces more power than it would from cold.
Straight after the twist, he unloads into a rotational medicine ball pass. James, head of Sports Performance for FASTER, catches the ball and delivers it back to keep the drill flowing.
The sequence
- Standing Russian twist — control a full loaded rotation left and right to prime the trunk.
- Rotational pass — turn the primed rotation into an explosive throw.
- Catch and return — a partner receives the ball and feeds it back so you can repeat under fatigue.
Build the twist strength before you chase the throw. The potentiation only pays off once the client owns the movement and can rotate under load without losing position.
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Frequently asked
What is PAP?
Post-activation potentiation — using a strong preceding contraction to temporarily boost the power of the movement that follows.
How does this drill use it?
The standing Russian twist challenges the trunk under load, so the rotational throw straight after comes out more powerful.
Do I need a partner?
This version does — one person twists and throws, the other catches and returns the ball.
Who is it for?
Clients with a base of trunk strength who want to develop rotational power for sport.
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