Extension and flexion of an arm in a stepping position (right)

Individual work

In a stepping position (left leg in front) approximately one metre in front of a wall, hold a medicine ball at head height with the palm of the right hand (hand almost resting on the shoulder, arm bent, elbow close to the body), the free (left) hand additionally supports the medicine ball. Powerfully push the playing arm (right) forwards (extend the arm towards the wall) to propel the medicine ball against the wall. Catch the ball and bring it back to the starting position to restart the exercise.

Attention:
Keep the upper body upright and stable, the pushing movement comes from the arm (no swinging the upper body backwards or forwards/getting momentum).

Lighten:
Less weight.

Harden:
More weight.

1 wall
1 medicine ball

1 ball (foam, volleyball, football, basketball) ► Make the exercise easier