Instructions
Preparation
- Stand facing partner throwing distance apart with left foot forward. First person holds medicine ball with both hands near chest, left shoulder slightly forward, right hand behind ball, and left hand in front of ball. Partner has arms forward and shoulders square ready to receive ball.
Execution
- First person throws medicine ball to partner's chest forcefully extending right arm and shoulder forward. Partner catches ball with both hands, recoils ball to right of body, and immediately throws ball back to first person's chest in same manner. First person catches ball and repeats volley. Repeat by throwing from left side with right foot and shoulder forward.
Comments
- Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time.
Classification
Utility: Plyometric Mechanics: Compound Force: Push
Force (Articulation)
Dynamic
- Shoulder
- Scapula & Clavicle
- Elbow
- Wrist
- Spine (Thoracic, Lumbar)
Static
- Spine (Thoracic, Lumbar)