Goal: Develop hip-to-torso separation, rotational control, and sequencing
Duration: 2–3 minutes
Focus: Lower half leads, torso follows, controlled rotation

1. Walking Lunge + Rotation – 6 reps each side

Execution:

• Step into a lunge

• Rotate torso over front leg

• Keep hips stable (don’t spin open early)

• Control back to center before next step

2. Open / Close the Gate – 5 each direction per leg

Execution:

• Lift knee to hip height

• Open outward (external rotation)

• Close inward (internal rotation)

• Stay tall and balanced

3. Standing Torso Rotations – 10 reps

Execution:

• Feet shoulder-width, slight knee bend

• Rotate through upper body only

• Keep hips quiet and stable

• Smooth, controlled range

4. Med Ball Rotational Throws (Light) – 5 each side

Execution:

• Athletic stance, slight load into back hip

• Rotate hips first, then torso

• Throw at ~50–60% intent

• Focus on sequencing, not power

Coaching Emphasis

• “Hips lead, hands stay back”

• “Create separation, don’t rush rotation”

• “Control before speed”

Outcome

Improves rotational sequencing and separation, leading to better energy transfer, increased velocity potential, and reduced arm stress.