Instructions
Preparation
- Stand facing partner throwing distance apart with one foot forward. First person raises medicine ball above head with arms bent. Partner has arm in front ready to receive ball.
Execution
- First person throws medicine ball just above partner's head forcefully extending both arms forward. Partner catches ball with both hands, recoils ball behind head, and immediately throws ball back to first person in same manner. First person catches ball and repeats volley. Continue to throw ball back and forth.
Comments
- Start slow, gradually increasing speed throughout set. Attempt to throw and catch ball slightly above head instead of in front of head so force of ball can more effectively prestretch muscles (i.e.: catch like model in black shirt). Perform prescribed repetitions or for time.
Classification
Utility: Plyometric Mechanics: Compound Force: Push
Force (Articulation)
Dynamic
- Shoulder
- Scapula & Clavicle
- Elbow
- Wrist
Static
- Spine (Thoracic, Lumbar)