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AROUND THE WORLD (ATW)
The ATW core circuit includes four different exercises: sagittal plane toss, rotation toss (left and right), and a reverse toss. The trainer
will start out in front of the athlete with the sagittal plane toss, then move to a side for a rotational toss, followed by taking a position
behind the athlete for a reverse toss, and finally to the other side to finish the rotations. The amount of repetitions and medicine ball
size will depend on the athlete’s fitness level. Using a 4 – 6 lb medicine ball for 2 – 5 repetitions per exercise is a good place to start
for most beginners.
ATW - SAGITTAL PLANE TOSS (FIGURE 11)
The athlete will start in a seated position with the legs out in front and knees slightly bent. Arms should be extended with the hands in
front of the face ready to receive the ball. The trainer will perform a chest pass aiming slightly above the head. The athlete will catch the
ball, go backwards, and tap the ball to the ground over their head to create an eccentric load on the core. The athlete will then return the
ball back to the trainer quickly and explosively following through with the arms. The concentric toss back is done in one movement with
the hands over the head; it is not a sit-up and chest pass.
FIGURE 11. AROUND THE WORLD SAGITTAL PLANE TOSS
ATW - ROTATION TOSS (LEFT AND RIGHT) (FIGURE 12)
The athlete will be seated with legs out in front and knees slightly bent, while the trainer will stand perpendicular. The trainer will
toss the ball to the athlete across their body. When the athlete receives the ball, they will rotate with arms extended following the
ball with their eyes and tap the ball on the floor to the opposite side of the trainer. Then, the athlete will explosively toss the ball back
to the trainer.
FIGURE 12. AROUND THE WORLD ROTATION TOSS
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