V-sit and Rotate
This is simply a good abdominal exercise that prepares the torso for more dynamic rotation exercises and more intense eccentric loading.
Sit on the ground, leaning back one third of the way into a sit-up. Your feet should remain on the ground with your knees flexed. Hold a medicine ball in front of your body.
Rotate to the left as far as comfortably possible. Touch the ball to the ground out and away from your body.
Lift the ball back off the ground an rotate around to the right, carrying the ball across the body. Touch it to the ground on your right.