Rotational power is the forgotten component of most training programs. Whether you're hitting, throwing, punching, or kicking, almost every sport requires some sort of rotational explosive ability. Use these medicine ball drills to develop a more powerful midsection.
Don't have friends? Try this one:
Although these drills can be performed at any point during your workout, I'd recommend doing them before strength training. The force production will get your nervous system fired up and ready to lift heavy.