The exercises in this programme require the use of a medicine ball and are suitable for fitness enthusiasts with some prior training experience. It is recommended to perform 2–3 sets of each exercise, with 8–12 repetitions per set and a rest period of 0–60 seconds between sets.
Lateral Ball Toss and Catch
Starting position: The trainee sits on a mat with legs slightly bent and heels on the ground, arms extended to one side in a catching position. The partner stands to the outside of the trainee's hips, in a slight squat with the torso leaning forward slightly, holding the medicine ball firmly in both hands in front of them, ready to throw.
Exercise: The partner throws the medicine ball to the trainee. After catching the ball, the trainee maintains the same leg position, rotates their torso to the opposite side, and moves both arms to bring the medicine ball to the outside of their hip; they then rotate their torso back to the side where the partner is standing, moving both arms towards that side and throwing the medicine ball to the partner. The partner moves to the opposite side and repeats the above steps.
Technical Points: When performing the lateral throw and catch, ensure that your leg position remains unchanged throughout, and keep your core engaged at all times. Exhale when throwing the ball and inhale when catching it.
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