In a prone position approx. 1 metre in front of a wall, hold a ball in front of your head with your arms bent. Raise your upper body slightly and throw the ball against the wall with both arms (movement from the elbows, stretching the arms) and catch it again. The ball never touches the floor.
Attention:
Keep your upper body (incl. arms/elbows) raised at all times.
Lighten:
Just hold the position with your upper body slightly raised (without throwing the ball); hold your arms without the ball in front of you and bring them back sideways next to your body and back to the starting position.
Harden:
Additional weight.
Variant:
Hold a gymnastic stick in your hands with your upper body slightly raised (arms stretched), bring it to your chest (arms bent) and return to the starting position.
