This Video is part of the Performance Plus Strengthening Series. The Pallof Press is a good exercise to promote strength and control of the Shoulders and Trunk and is useful in all aspects of hitting and throwing. Its a great all round exercises as it works all the muscles in the area. Commence standing in an athletic position, side on to the wall and band. Pull the band into the midline and then press it forward with out allowing the trunk to rotate. Hold this position for 10 seconds. Keep your breathing regular. Return hands to midline and then allow the band back to resting position. As with all the strengthening exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 x6 reps.