Medicine ball lunges with catch and throw



  1. Maintain good posture throughout the exercise with shoulder bladesretracted and depressed, good stability through the abdominal complex,and neutral spine angles.
  2. Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  3. Choose a medicine ball that can bounce.


How to Do:

  1. This movement involves a forward lunge with a medicine ball catch and bounce sequence.
  2. Start in a standing position - feet together.
  3. The partner will be standing at a 45° angle forward and off to the side (as shown).
  4. 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.
  5. As you step forward, the medicine ball is bounced into the thrower’s hands (as shown in the video link).
  6. Load by decelerating the medicine ball while turning away from the thrower.
  7. Simultaneously you step back to starting position while bouncing the medicine ball back to thrower.
  8. Pay close attention to the video link from the dynamics of the exercise.
  9. Perform desired reps and switch sides.
  10. 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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