Unlocking Power and Energy Transfer: 3 Essential Exercises for Rotational Sport Athletes

Rotational sport athletes, such as baseball and fastpitch softball players, golf and tennis players, heavily rely on generating power and effectively transferring energy through their bodies to maximize performance. To enhance their rotational power and optimize energy transfer, a well-rounded strength and conditioning program is crucial. 

In this article, we will explore three exercises that rotational sport athletes should incorporate into their gym routines to improve power generation and energy transfer. We  highly recommend consulting with your physician or personal trainer before attempting to execute any of these exercises. 

Pro Tip: As always, remember to save the heavy lifting for off-season training and focus on body weight and band work during your competition season. 

Medicine Ball Rotational Throws:

Medicine ball rotational throws are excellent for developing explosive rotational power and enhancing energy transfer from the lower body to the upper body. This exercise primarily targets the core muscles, including the obliques, rectus abdominis, and transverse abdominis.


  • Stand with your feet shoulder-width apart, facing perpendicular to a wall or partner.
  • Hold a medicine ball with both hands, close to your chest.
  • Rotate your torso explosively towards the wall or your partner, driving power from your lower body.
  • Simultaneously extend your arms, releasing the medicine ball towards the target.
  • Repeat the exercise for the desired number of repetitions, alternating sides.

Tips for Form: 

  • Maintain a stable base by keeping your feet firmly planted throughout the movement.
  • Focus on generating power from your lower body and transferring it through your core to your upper body.
  • Engage your core muscles and exhale forcefully as you release the ball.

Barbell Rotational Landmine Press:

The barbell rotational landmine press is a multi-joint exercise that targets the muscles responsible for rotational power generation, including the shoulders, core, and hips. It helps athletes develop upper-body strength while promoting efficient energy transfer through the kinetic chain.


  • Set up a landmine apparatus by placing one end of a barbell securely into a landmine attachment or in a corner.
  • Stand perpendicular to the barbell, with your feet shoulder-width apart and knees slightly bent.
  • Grasp the barbell with one hand, close to your chest, and assume an athletic stance.
  • Initiate the movement by explosively extending your arm, pressing the barbell away from your body while rotating your torso.
  • Pause momentarily at the end of the movement, feeling the contraction in your core and shoulder muscles.
  • Slowly return to the starting position and repeat the exercise for the desired number of repetitions before switching sides.

Tips for Form: 

  • Maintain a stable base and avoid excessive movement in the lower body.
  • Engage your core muscles throughout the exercise, focusing on generating power from your hips and transferring it to your upper body.
  • Keep your shoulders stable and avoid excessive stress on the elbow joint.

Cable Woodchops:

Cable woodchops are an effective exercise for rotational power development, engaging the core muscles, hips, and shoulders. This exercise closely mimics the rotational movement patterns seen in many rotational sports, making it highly functional for athletes.


  • Attach a cable pulley at shoulder height and stand sideways to the machine.
  • Grasp the handle with both hands and assume an athletic stance with your feet shoulder-width apart.
  • Begin the movement by rotating your torso away from the cable machine, while maintaining a slight bend in your knees.
  • Pull the cable diagonally across your body, finishing with your hands near the opposite hip.
  • Control the movement back to the starting position, resisting the cable's pull, and repeat for the desired number of repetitions.
  • Switch sides and perform the exercise in the opposite direction.

Tips for Form: 

  • Initiate the movement from your core, engaging your obliques and abdominals.
  • Keep your arms relatively straight but avoid locking your elbows.


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