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Side-to-Side Throw
This is an upper-body explosive, ballistic exercise. 1. Hold a medicine ball in front of your chest with your arms extended and stand with your side about three feet from […]
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Catchers Throw
This is an upper-body explosive, ballistic exercise. 1. Place a medicine ball between your feet. Start by descending into a squat position by bending at the knees and hips. Place […]
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Turn Around or Rotational Throw
This is an upper-body explosive, ballistic exercise. 1. Stand with your side several feet away from a wall or alternately, use a partner. Start by holding a medicine ball with […]
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Wheelbarrow
This is an upper-body explosive, ballistic exercise. 1. Assume a pushup position as your partner approaches you from behind and between your legs, holding your angle or even thighs. 2. […]
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Goblet Squat
1. Stand a dumbbell vertically on the floor in front of your and approach it so that you squat down you grab the DB with both hands on the large […]
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Single-Arm Throw
This is an upper-body explosive, ballistic exercise. This exercise requires a partner. 1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, […]
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Bench Press or Chest Supine Throw
This is an upper-body explosive, ballistic exercise. This drill is great for chest passes when you lack a partner or a wall of sufficient strength. 1. Lay a flat bench […]
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Chest Throw or Pass
This is an upper-body explosive, ballistic exercise. 1. A partner is required for this exercise or, you can use a wall, but is not as fun. 2. Begin facing your […]
