A strong core provides the foundation for executing almost every sports skill. If the feet are in contact with the ground, it’s almost guaranteed the core is activated—which highlights the need to train functionally and avoid exercises that require you to lie on your back.
The core is located at the body’s center of gravity, between the upper thighs and the sternum, to provide stability and strength. It’s comprised of several  muscles groups—the abs, obliques, low back extensors, hip flexors and glutes—that work together to transfer force between the upper and lower body. This is why you see elite athletes, such as baseball hitters or tennis players, rotate explosively through their hips and torso when making contact with a ball.
To build total core strength that can be applied on the field or court, perform Med Ball Rotational Throws. This exercise specifically targets your ability to powerfully rotate, which is critical for several sports skills, including hitting, throwing and changing direction.

• Assume athletic stance with feet shoulder-width apart
• Stand with partner or wall five yards to the left
• Explosively rotate through core and throw med ball at partner/wall
• Maintain tight abs and stable lower body during rotation
• Receive med ball and continuously repeat for specified reps
• Perform set with partner or wall to right

Sets/Reps: 2×10-15 each side