Medicine ball lunges with catch and throw
- Maintain good posture throughout the exercise with shoulder bladesretracted and depressed, good stability through the abdominal complex,and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
- Choose a medicine ball that can bounce.
How to Do:
- This movement involves a forward lunge with a medicine ball catch and bounce sequence.
- Start in a standing position - feet together.
- The partner will be standing at a 45° angle forward and off to the side (as shown).
- Perform a forward lunge (for description see l”unge-sagittal” in the exercise library) with the outside leg (furthest from the thrower) always stepping forward.
- As you step forward, the medicine ball is bounced into the thrower’s hands (as shown in the video link).
- Load by decelerating the medicine ball while turning away from the thrower.
- Simultaneously you step back to starting position while bouncing the medicine ball back to thrower.
- Pay close attention to the video link from the dynamics of the exercise.
- Perform desired reps and switch sides.
- Ensure that you should are able to decelerate the medicine ball effectively. Watch for excessive forward knee movement or loss of balance.
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