Catch and Overhead Throw

Technique

How to perform Catch and Overhead Throw

1. Stand facing a suitable wall with a medicine ball designed for rebounding throws.
2. Hold the ball behind your head with both hands, bend your elbows and brace your torso while keeping your feet planted.
3. Bring your upper arms forward and straighten your elbows to throw the ball into the wall.
4. Receive the returning ball with yielding elbows rather than rigid arms.
5. Guide the ball back behind your head under control and reset before the next throw.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.