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Core Knowledge


Medicine Ball - Granny Toss - Reverse

Starting Position

  • Standing in an athletic position, holding medicine ball below waist with arms straight


  • Sit the hips back and down, keeping heels on ground
  • Reverse directions by extending through your hips, launching the ball backwards at a 45 -60 degrees angle for maximum distance
  • Let ball bounce to a rest and repeat for prescribed repetitions

Coaching Keys

  • This throw should be done where there is plenty of open space around you
  • Use your hips and legs to propel the ball over your head
  • When you lower the ball down between your legs, make sure to keep good upper body posture
  • Keep knees behind toes

You Should Feel It

  • Working your hips, legs and arms

Tags: Medicine Ball, Lower Body, Arms, Power, Strength