Medicine ball rotational throw and catch against wall



  1. Maintain good posture with shoulder blades backing down and good stability through the valley to watch.
  2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.

How to Do:

  1. This movement involves a shuffle pass into the wall with a 180° turn.
  2. Stand approximately 1 meter (2 feet) away from the wall, with the line of the shoulders perpendicular to the wall.
  3. Stand with the feet slightly wider than shoulder width, and the toes pointing out slightly.
  4. Rotate the medicine ball towards the outside leg and “load” (you squat slightly maintaining an upright chest position) as shown in.
  5. Push off with the outside leg and rotate the medicine ball, throwing it towards the wall.
  6. Once you catch it at chest height, quickly shuffle the feet so that you turn 180°, rotating in the opposite direction to throw the ball against the wall.
  7. Repeat back and forth motion as shown for the desired amount of reps.


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