DYNAMIC TRUNK ROTATION DRILLS
Provide high-level, sport-ready trunk control training in water using dynamic rotational patterns for athletic youth with disabilities.
How to Perform
- Stand in chest-deep water with feet slightly wider than hip-width apart, holding a pair of water weights just below the surface in front of the chest.
- Engage the core and rotate the trunk and arms together quickly but under control to one side, then immediately to the other side in a rhythmic pattern.
- Maintain hips mostly facing forward while allowing a comfortable amount of lower-body participation to protect the spine.
- Perform short sets of rapid yet controlled rotations, followed by brief periods of slow rotations or quiet standing for recovery.
- Optionally integrate small steps or lunges in the direction of the rotation to further challenge dynamic trunk control.
Key Execution Cues
Remember: Move like turning a steering wheel with the whole trunk,
keep movements crisp but not jerky, and breathe regularly during sets.
Safety & Precautions
Important: Avoid maximal-range twisting in children with spinal
pain or structural instability; monitor for fatigue-related technique loss.
Additional Safety Notes: Start with smaller ranges and lighter resistance, watch for signs of back discomfort, and stop immediately if pain or dizziness occurs.
Exercise Modifications
Make it Harder (Progressions)
Increase speed slightly, add more repetitions per set, or include directional footwork patterns with each rotation.
Make it Easier (Regressions)
Use no external resistance, slow the rotation tempo, or perform with partial support from the wall and reduced range.