Partner chest pass, keep the hands up and ready and respond by pushing that ball back as quickly as possible. Put a little force into it. The more force behind the ball, the more you have to stabilize your core. Keep the knees bent for good balance and stability on the front part of the foot. Do three sets of ten repetitions.
Here we want to start in a good athletic position and explode. Jump and crank that thing after as far as you can. Two hands behind the ball, explode as you chest pass. This is total body explosion from your toes to your finger tips. Let the ball bounce. When we are doing these explosive throws we don't want to catch the ball in the air. We want safety. Let it bounce, catch it, load and explode.
Overhead throws, keep the ball over the top of the head and the hands ready. Respond quickly. As soon as you touch the ball, pass it back. Stabilize the core. Keep the knees and hips slightly bent so that you got a good base of support for balance. Do three sets of ten repetitions.
Overhead throws, take a step balance out right and left feet, snap that ball using the core of your body as far as you can. Do three sets of ten with all these medicine ball exercises. Take a step with the right then take a step with the left. Keep your core solid. Suck in the belly button, tuck in the back. Head up. Rip that ball off there.
Core rotation, here we are going to work around one direction for five repetitions then we are going to switch and go the other way. Keep the knees and hips bent so we get good balance and stability. Keep the core solid by sucking in the belly button and tucking in the lower back. Do three sets of 5-10 repetitions each way.
Rotational throws, bring the ball to the side, bring it across the body and punch it over to your partner. Bend the knees and the hips. Get into a good loaded athletic position and drive that ball over to your partner. Balance out by going both directions. You throw to the right, now you got to throw to the left. Do three sets of ten throws each direction.
Partner figure eight, here we are going to pass the ball in the middle between people. We do five rotations one direction then we will switch and do five the other. Keep the feet wide. Keep a good stable base with the knees bent and the hips down slightly. Rotate at the core of the trunk. Keep it solid though keep the head and the shoulders up. Do three sets of ten repetitions each direction.
Now let's do a lateral slide with medicine ball chest pass. Make it short and crisp. We want positive response. Down and back with the med ball and then down and back with the basketball. That's one set. Do five sets. We want to keep that ball up. Stabilize your core. Push with the feet, contrast by picking up the basketball. It's short and crisp for positive reinforcement.
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