Exercise of the Week: Russian Twist

Level: Beginner/Intermediate

Specificity: Core stability and power

Goal: Injury prevention, power

Muscles used: Rectus abdominus, transverse abdominus, erector spinae

Equipment: Volleyball or 2-6 pound medicine ball for intermediate, advanced

This week we'll start our series on torso/core conditioning exercises with the Russian twist. The torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

The muscles of the core can be seen here:



Be sure to perform a thorough warm up (click here) before performing the Russian twist.

Start position: Begin seated with your knees bent, feet together, heels on the floor. Sit upright with your chest raised towards the ceiling and back erect. Extend arms in front in a dig position.





Without leaning backwards rotate the torso from side to side keeping your arms extended and pausing briefly in the start position each time. Concentrate on keeping your back flat, chest out and making full rotations. Repeat the movement back and forth for the desired number of repetitions.

Beginners: 20-30 repetitions
Intermediate: 30-50 repetitions
Advanced: 50-80 repetitions

To increase the difficulty of this exercise hold a volleyball or medicine ball (2-6 lbs) close to the torso while performing the movement. Additional variations include leaning back at a 45 degree angle to the floor while keeping your knees bent and heels on the floor. To further increase intensity of the movement lift the feet 3-6 inches off the ground.

The importance of training the abdominal and lower back muscles is often overlooked and as a result injuries can occur. Adding the Russian twist to your routine is a great start to reducing your risk of injury. Be sure to check out the additional exercises in the coming weeks to develop a well balanced core conditioning program.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise and www.healthican.com

Exericse of the Week: Box Jumps

Level: Beginner/Intermediate

Specificity: Power

Goal: Improving vertical jump

Equipment: Plyometric box, 6 to 42 inches high

We’ll continue our plyometric training this week with the box jump. For those of you new to plyometrics, these movements are designed to enable a muscle to reach maximal force in the shortest time possible, a crucial factor in the beach game.

Before adding plyometrics to your routine here are two things to consider. First, it is recommend that you practice bodyweight and back squats with weight to develop lower body strength and proper technique before attempting jumping movements. (Click here for proper squatting technique). The National Strength and Conditioning Association recommends you should be able to squat a least 1.5 times your body weight one time before engaging in high intensity plyometric exercises.(1) Individuals with preexisting orthopedic conditions (such as osteoarthritis or knee surgery) should perform plyometrics cautiously.

Be sure to perform a thorough warm up (click here) before performing the box jump.


Start position – stand about two feet away from the plyometric box with your feet shoulder width apart. Maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.

Begin with a 1/4 squat by bending at the hips and knees while keeping your weight in your heels. Look straight ahead or slightly up to maintain a flat back. Draw your arms back while continuing to bring shoulder blades together and down.


At the bottom of the downward phase quickly reverse directions by exploding upwards and simultaneously extending through your ankles, knees and hips. This movement is referred to triple extension and is key to maximizing the height of your jump. Explode upwards and slightly forward to land on top of the box. Swinging your arms forward and up will add height to your jump.


As you land on the box focus on landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.

Carefully step down from the box and repeat 8-20 times.

Beginners: Start with a box height of 6 inches and 8 jumps. Add two jumps per week until you can perform 20 box jumps. You may then choose to increase the height of the box.

Incorporate one or two plyometric movements like this into your conditioning routine twice per week for best results.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

(1) Essentials of strength training and conditioning / National Strength and Conditioning Association (3rd edition), 2008.

Pictures from http://magazine.stack.com/