Lie on your back, legs bent and held high (approximately 90 degrees at the knee joint, lower legs parallel to the floor), with a medicine ball resting on your shins. The partner is behind the feet and has a second medicine ball ready. The exerciser raises the upper body to grasp the ball, which is resting on the shins, with both hands. As the upper body is lowered, the (bent) arms are simultaneously brought behind the head so that the medicine ball can be thrown to the partner as the upper body is raised again. While the trainee lowers their upper body, the helper places their medicine ball on their partner's shins in order to receive the pass from the other medicine ball. After the pass, the trainee takes over the newly placed ball on the shins (in a fluid sequence of movements while lifting the upper body). The two medicine balls therefore alternate back and forth between the two participants in a continuous tournus (trainer: grasping and passing the ball; helper: placing and catching the ball). The roles are then swapped.
Attention:
Do not lower your upper body completely (constant tension), head in a neutral position (no double chin).
Lighten:
Lighter ball (e.g. volleyball, football or basketball)
Harden:
More weight.
