Exercise Description:
Modified Hammer Throw
Classification:
Plyometrics (upper body)
Instructions:
1. Stand with feet hip-width apart; place right foot approximately one foot in front of left foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the left hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
Catch ball on the bounce from your partner and repeat according to prescribed repetitions

 

Exercise Description:
Wall Throws
Classification:
Plyometrics (upper body)
Instructions:
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions.

Exercise Description:
One Step Wall Throws
Classification:
Plyometrics (upper body)
Instructions:
1. Stand with both feet parallel with knees slightly bent. A partner or wall should stand approximately 5-10 yards away.
2. Pull medicine ball back behind head, take one step forward and forcefully throw ball forward as far as possible.
3. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.

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