The single-leg anti-rotation medicine ball receive and catch is an advanced exercise , designed to develop reactive anti-rotational core strength and single-leg stability under dynamic conditions. This drill goes beyond simply resisting rotation by forcing the body to absorb and then immediately counter a rotational force while balancing on one leg.

Setting up for the drill

Medicine Ball and Partner: Use a relatively light medicine ball (4-8 pounds) and have a partner standing a few feet away, positioned slightly to your side.

Single-Leg Stance: Balance on one leg, facing your partner. The stance leg can be either the inside leg (closer to the partner) or the outside leg (further from the partner), depending on the specific stability challenge you want to emphasize.

Core and Glute Engagement: Actively brace your core and squeeze the glute of the standing leg to create a solid, stable base.

Ready Position: Hold your hands up, ready to receive the ball, keeping your torso upright and shoulders pulled down and back.