Move of the Week - Step Rotational Ball Slam - 9/12

This week's move will be focused on an up and over split stance slam to rotational knee drive. Our focus here is to continue working through the thoracic spine in multiple directions while also keeping our hips in place. When we move through our thoracic spine this includes our chest and torso area being the only thing to move. By keeping the hips in place we will create better connections through the obliques and lats, allowing us to create power through the movement. Additionally, we want to create intention about knowing where our hips are in space and making sure we aren't rotating through the lumbar spine (lower back) for safety.
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In this movement we will be placing our foot up onto a box creating a position that makes it easier to keep our hips forward so that we can really focus on our rotation over that raised leg, connecting with our obliques. We will then continue to focus on keeping the hips forward as we step that foot to become the backward foot in our split stance, and reversing our rotation over the new front foot.

As we raise the elbow to lengthen through our lat on the opposite side of our rotation we are also contracting through the oblique into the rotation. As we raise the ball up in front of our face we will reverse our split stance one more time as we bring the ball up and over into a slam. From here we are set back up to raise our back foot up onto the box and back into rotation.

This is a fun, fluid movement provides us with a great opportunity to practice some fundamentals of thoracic movement in multiple planes of motion. We are focusing on rotation over our leg without moving the hips, and we are focusing upon lateral thoracic bend, connecting to our lats and obliques. We also have the chance to continue to practice our foot work, understanding where our feet are in space and maintaining a hip width stance, and normal walking stride as we hop our feet, reversing our stance as we work through the movement.

Our core is our main mover of our body. Without it we would be incapable of doing most things. Just about everything we do in life through movement takes effort from our core. When we pair this with thoracic mobility and increasing our range of motion we see huge improvements in all other areas of our body. This can be reducing or eliminating back and shoulder pain. When our core is strong we can move through life the way we please. We continue to strengthen our core by being conscious of our posture and elevation through all movements we do.

Here's your checklist:

1. Best posture to connect to our core
2. Keep hips forward as you rotate over the front leg.
3. Connect to your lats & obliques as you prepare the slam.
4. Strong footwork will lead to better stability and power
5. Have fun!