Start with linear slams, slamming the ball straight down getting a good stretch through out the range of motion of the body.
Next, go to figure eight. Same thing, slamming the ball down, but getting some rotational movement with the same action.
Chest pass and receive. Here we want to be at good stable position with the back flat up on the ball of foot. Get the hands ready to receive the pass, react and explode the ball back to the partner. This is great for transferring of strength into explosive upper body expressive athletic performance.
Overhead. Keeping the ball up over the head where we catch and throw. This is great for development of the core area.
Rotational throw. Facing each other catch the ball and rotate at the trunk reaching back and then exploding forward throwing the ball to your partner. You can vary this by having the partner throw to inner side of the body so there is random stimulus or you can set the tone by telling him what side to throw it to. Right-right, left-left.
Next is the foot throws. Put the ball between the feet squeeze the ball and then throw the ball to the partner using the legs and abdominal to explode. This is great abdominal work. This helps develop a super explosive core.
With medicine balls, we always we want to work of moderate weight. In this case, we are using a three kilogram medicine ball. That is only 6.6 pounds, but it is great for explosive work.
Now is the granny throws. These are maximum expressive throws. Grab the ball, reach back between the legs and throw it as high as you can up in the air. Give a jump on this, we want to see a lift on the ground and explode using the total body. Never catch the ball in the air when you do this drill. Always let it hit the ground to maximize safety and control.
Now let us do granny throws backward. This could be done for height and distance. Same as forward, reach down between your legs and explode up into the air. Give a jump off the ground so we get good push off and explosiveness. Again, always, let the ball hit the ground before catching it. That is a good safe practice.
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