Base Position Dissociation
The base position dissociation throw is one of the harder medicine ball movements to perform! This movement requires you to keep your hips square to the wall while your upper body rotates. For sports that require rotation (t-spine) from the upper body, this one is a good choice. This is especially true for sports like golf, tennis, volleyball and baseball where your lower body might be fixed to the ground and your upper body has to rotate at speed.
Start by facing the wall. Drop into your base position and fix your eyes to the wall while rotating the ball to your side pocket. Hold for 1-2 secs and push the ground away while throwing the ball belly button height. Bring it back to the start position and repeat. I like to do 4 throws with a pause and then 5 consecutive reps.
We add in dissociation throws to help the body feel separation from upper and lower. Doing the Base Position version trains you to control your center of mass (balance) and allows for more rotational forces.
Yours in Performance,
Coach Nicole Rodriguez