Medicine Ball Sit-up Throw

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Instructions Preparation Sit on floor facing wall with knees bent. Feet can be secured under weighted or anchored structure. Holds medicine ball with both hands. Execution Lie back with ball overhead and tap ball to floor. Immediately throw ball to wall from over head while siting up. Ball rebounds off of wall. Catches ball slightly above and in front of head. Continue to volley ball against wall. Comments Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. Wall should be impact resistant to avoid structural damage. If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise. See Spot Reduction Myth. Also see Medicine Ball Sit-up Throw with partner and Medicine Ball Sit-up on Machine.

Classification  Utility: Plyometric  Mechanics: Isolated  Force: Push Force (Articulation) Dynamic Spine (Thoracic, Lumbar) Flexion Hips Flexion Shoulder Extension Scapula & Clavicle Downward Rotation Elbow Extension Static Shoulder Flexion Transverse Flexion Elbow Extension