4 Steps to Building Rotational Power!
Whether you’re a baseball player, golfer, tennis athlete, or just want to move better and perform stronger, rotational power is key. But true power doesn’t come from brute force—it’s built on a solid foundation of mobility, strength, control, and speed. Here’s a simple and effective 4-step progression to help you build rotational power that transfers directly to performance.
Step 1: Master Your Mobility
It all starts with movement. If your body can’t rotate freely through the hips, thoracic spine, and shoulders, performance suffers—and injury risk goes up. Mobility is your foundation. When these key areas are tight or restricted, the body finds ways to compensate. That might mean twisting too much through the lower back or overloading the knees. The focus at this stage should be on moving well and without pain through your available range of motion.
Step 2: Build Strength in Rotational Patterns
The next step is to focus on getting stronger in the motions that your sport requires. This means training the body to generate force through coordinated movement patterns. Exercises like split stance chops, offset loaded carries, and resisted trunk rotations are just a
few examples. These exercises challenge your body to produce force similar to how it will be required in your sport and work across multiple planes of motion.
Step 3: Develop Control and Stability
Strength is only valuable if you can control it. You must have the ability to resist rotation when needed, decelerate motion when necessary, and remain stable through dynamic motion. Key exercises here include anti-rotation drills like Pallof presses, slow eccentric movements, and isometric holds. These exercises teach your body to absorb and manage force, which is just as
important as creating it. Stability is what keeps you efficient, safe, and ready for more explosive work.
Step 4: Train for Power and Speed
Rotational power is all about generating force quickly and transferring it efficiently. This is where exercises like medicine ball throws and rotational jump variations can play a role. These exercises help bridge the gap between training and game-day performance—making your throws faster, your swings harder, and your movements more explosive.
Are you interested improving your rotational power? Elite’s 10-week Summer Sports Performance Program (June 16-August 23) in on sale now and designed to improve athlete’s strength, mobility, speed, power (including rotational power!) and help reduce injury risk. For more info on our programs and how to register, click HERE!
Are you a golfer interested in building your rotational power and improving your performance this season? Elite is now offering a new Titleist Performance Institute (TPI) Assessment and Training Program by our TPI-certified Physical Therapist (and avid golfer) Tessa Rogari, PT, DPT. This new program includes a comprehensive TPI Assessment and a customized training program designed to maximize your performance and keep you injury-free! For more information, give us a call at 774-215-5401 or email us at info@elitesportsandpt.com today!
