Exos | Formerly Core Performance

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Core Knowledge

Movements

Medicine Ball - Granny Toss - Football

VERTICAL: Starting Position

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

Procedure

  • For the vertical granny toss, sit the hips back and down, keeping heels on ground
  • Reverse directions by extending through your hips, vertically launching the ball and your body into the air and throwing the ball straight up and as high as possible
  • Let ball bounce to a rest, and repeat for prescribed repetitions
  • For the reverse granny toss, start with the ball above your head
  • Throw the ball down as you sit down to load the legs
  • Reverse directions by extending through your hips, vertically launching the ball and your body into the air and throwing the ball straight up and as high as possible
  • Let ball bounce to a rest, and repeat for prescribed repetitions

Coaching Keys

  • Keep knees behind toes and heels on ground through squat descent
  • Explode and extend through hips and arms, keeping the chest up

You Should Feel It

  • Working your hips, legs and arms

 

REVERSE: Starting Position

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

Procedure

  • 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: Power, Strength, Medicine Ball

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