Medicine Ball – Wall Throw Series
Overhead Throw – Start in a comfortable position with feet a little wider than shoulder width, knees slightly bent. Hold upper body erect and stabilize the trunk. The ball is in a position overhead with arms extended. Extend the legs and the back and throw the ball forward against the wall. When catching the return throw, allow the weight of the ball to stretch you back into starting position. Immediately repeat the action.
Soccer Throw
Start with feet a little wider than shoulder width apart, knees are slightly bent. Hold upper body erect and stabilize the trunk. The ball is in a position behind the head with bent elbows. Bend slightly at the knees and arch the back while bending arms further behind the head. Begin to bring ball forward by using legs, hips, and back. Throw to a partner or a wall.
Chest Pass
Start with feet a little wider than shoulder width, knees are slightly bent. Hold upper body erect and stabilize the trunk. The ball starts in a position at the chest with bent elbows. Bend slightly at knees and then extend the legs and arms while passing the ball to a partner or bouncing the ball off a wall.
Standing Side to Side (Cross in front)
The individual starts in a comfortable position with feet a little wider than shoulder width. Knees are slightly bent. Hold upper body erect and stabilize the trunk. The ball is held at a waist high level just off the hip. Rotate the trunk to the side. Uncoil and pass the ball to a spot on the wall at navel height. The ball should bounce off the wall so it can be caught on the opposite hip. Repeat the throw back to the other side.
Down the side (Standing facing the wall)
The ball is held at a waist high level just off the hip. The individual rotates their trunk to the side. Uncoil and pass the ball to a spot on the wall even with the same side hip. The ball will bounce off the wall forcing the partner to twist to the same side the ball is caught.
Around the Back (Standing back to the wall)
Stand with the back to the wall, arms distance away. Pass the ball around to one side bouncing the ball off the wall. Catch the ball and rotate to the opposite and repeat.
Medicine Ball – Total Body Throws – 2-3 sets; 10 reps