Stride Throw
Start with the ball in front, swing the ball down, back and up into a throwing position. Then immediately throw the ball forward on a downward angle.
Half Chop
Start standing, feet parallel with the ball held high above one shoulder. Use a downward chopping motion to swing the ball down outside the opposite knee. Return the ball to the starting position and repeat the motion to the opposite side.
Step & Throw
Step forward while letting the ball go back behind the head to create a stretch, then throw forward and down.
Balance Step & Throw
Balance on one leg. Step forward while letting the ball go back behind the head to create a stretch, then throw forward and down.
Over the Back Throw
Stand facing away from the throw. Start withthe ball overhead, squat down while swinging the ball down between the legs, reverse the movement by extending the legs and arms and throw the ball up and out over the back.
Forward Through the Legs
Stand facing the throw. Start with the ball overhead, squat down while swinging the ball down between the legs, reverse the movement by extending the legs and arms and throw the ball up and out forward.
Squat and Throw
With the ball held at the chest, quickly squat down and then extend the legs and arms while pushing the ball up. Let the ball land, bounce and catch. Repeat the movement.
Solo Med Ball Sit Up (Two position – right & left)
Sit in a straddle position with the knees are bent to forty-five degrees. Hold the ball extended overhead. Then sit-up and twist while touching the ball to the floor outside the leg. Return to the starting position sit-up and twist to opposite side and touch the ball to the floor.
