Improving the strength of arms and legs through various throwing motions: overhead, forehand and backhand

The player stands in front of a wall / fence and throws the medicine ball fast with good leg mark by lateral "forehand throw" against the wall / fence.

Catch the ball, then fast side-steps, followed by a lateral throwing motion "backhand throw" against the wall.

The third throw is performed in the middle position overhead.

The trainer pays attention to a stable (Throwing at the side), open leg position with a fast-acting legprint in the lateral throws.

Even when throwing overhead, the players should squeeze well from the legs, then fast-throwing ball.

Important: The trainer can also act as a thrower to simplify the movement rhythm of jumping and catching.

Medicine ball should be 800 grams to 2 kg, depending on the level of performance

8-12 jump-throw combinations, 3-5 series, series break 1-2 min.

Throwing over the net with the partner

-Jump over a small barrier every throw