Instructions
Preparation
- Facing partner, sit on floor knees bent. Feet can be secured under weighted or anchored structure. First individual holds medicine ball with both hands.
Execution
- First individual lies back with ball overhead and taps ball to floor. Individual immediately throws ball to partner from over head while siting up. Partner catches ball slightly above and in front of head and repeats steps. Continue to volley ball back and forth.
Comments
- Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or time. See Spot Reduction Myth. If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise. Also see Medicine Ball Sit-up on Machine.
Classification
Utility: Plyometric Mechanics: Isolated Force: Push
Force (Articulation)
Dynamic
- Spine (Thoracic, Lumbar)
- Hips
- Shoulder
- Scapula & Clavicle
- Elbow
Static
- Shoulder
- Elbow