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    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing - Richard - Bob - Ho - 79

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    guypetro6
    The document provides instructions for performing a medicine ball throw exercise. It describes the starting position, instructions for performing the throw, and coaching points. Progressions include varying the weight and size of the ball or using one arm instead of two.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing - Richard - Bob - Ho - 79

    Uploaded by

    guypetro6
    17 views3 pages
    The document provides instructions for performing a medicine ball throw exercise. It describes the starting position, instructions for performing the throw, and coaching points. Progressions include varying the weight and size of the ball or using one arm instead of two.

    Original Title

    Advanced-Circuit-Training-A-Complete-Guide-to-Progressive-Planning-and-Instructing-_Richard-_Bob_-Ho_79

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    The document provides instructions for performing a medicine ball throw exercise. It describes the starting position, instructions for performing the throw, and coaching points. Progressions include varying the weight and size of the ball or using one arm instead of two.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    17 views3 pages

    Advanced Circuit Training A Complete Guide To Progressive Planning and Instructing - Richard - Bob - Ho - 79

    Uploaded by

    guypetro6
    The document provides instructions for performing a medicine ball throw exercise. It describes the starting position, instructions for performing the throw, and coaching points. Progressions include varying the weight and size of the ball or using one arm instead of two.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    • Step forward keeping front knee in line with foot

    • Bend back knee until a 90 degree angle at front and rear foot
    • Keeping knees off the floor
    • Keep a slight bend in the elbows
    • Keep the abdominals pulled in tight and take care not to hollow the back
    Progressions/adaptations/variations
    • Increase or decrease the size and weight of the ball
    • Decrease the range of movement of the lunge
    • Hold medicine ball out in front on straight arms, when lunging forward
    rotate the trunk to the opposite side to the leading leg. Reverse ball to
    centre when stepping out of the lunge, repeat to either side
    Purpose
    To improve the body’s ability to generate strength and power, improve
    throwing ability and improve trunk stability
    Starting position and instructions
    • Stand tall with feet over a hip width apart, holding the medicine ball in
    two hands, on a slightly bent arm, above and just behind the head
    • Forcefully throw, pulling medicine ball down towards the ground with
    your midsection
    • Keep arms straight for as long as possible
    • Catch the ball as it rebounds from the ground
    • Repeat for desired number of repetitions
    Coaching points
    • Keep the abdominals pulled in tight
    • Keep a slight bend in the knees
    • Keep a slight bend in the elbows
    Progressions/adaptations/variations
    • Increase or decrease the size and weight of the medicine ball
    • Reduce force of downward throw
    • Do not catch on the rebound
    • Use arms only
    • Same exercise but with only one arm

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