Start:
Grasp ball and extend
arms overhead, stand with
feet shoulder-width apart,
straighten legs, arch low
back slightly with chest
high and eyes looking
straight ahead.
Finish:
Bend legs and push
hips backward while quickly
pushing arms down toward
floor and releasing ball in
front of body. Catch ball,
return to start position and
repeat in a continuous up
and down pattern.
Start:
Grasp ball and
extend arms directly below
shoulders in front of body,
stand with feet shoulder-
width apart, bend legs with
knees over feet, hinge
slightly forward at the hips
with chest high and eyes
looking straight ahead.
Finish:
Quickly extend legs,
push hips forward, point toes
toward the floor and jump
straight upward while lifting
arms up and forward above
the shoulders. Push arms
down quickly while in the air,
release ball, land on balls of
feet and bend knees. Catch
ball, return to start position
and repeat in a continuous
up and down pattern.
O V E R H E A D F R O N T S L A M
Start:
Grasp ball and extend
arms overhead, stand with
feet shoulder-width apart,
straighten legs, arch low
back slightly with chest
high and eyes looking
straight ahead.
Finish:
Bend legs, push
hips backward, pivot legs
and rotate body in the
same direction while quickly
pushing arms down toward
floor and releasing ball along
side of body. Catch ball,
return to start position and
repeat in a continuous up/
down side to side pattern.
O V E R H E A D S I D E S L A M
S Q U AT J U M P F R O N T S L A M
*USE SLAM BALL ON CEMENT OR MASONRY WALLS.
Conventional wood/drywall walls will be damaged.
Before beginning this or any other exercise
program, you should always consult with
your doctor or physician.
SLAM BALL
• Warm up before each session, and perform each selected
exercise 3–5 times without the Slam Ball.
• Complete 1–3 sets of 8–12 repetitions of each exercise selected.
• Rest approximately 30–60 seconds between each exercise set.
• Perform each exercise selected in a smooth and
controlled manner.
• When applicable, perform an equal number of exercise
repetitions in each direction to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions with proper form,
increase rest time between exercise sets or select a Slam
Ball that provides a lesser amount of resistance.
—OR—
• If unable to achieve moderate to maximal muscular fatigue
following the completion of 12 exercise repetitions through
a full range of motion, decrease rest time between exercise
sets or select a Slam Ball that provides a greater amount
of resistance.
• Perform each exercise a minimum of 3 times per week for
maximum results.
• Allow 24–48 hours of complete rest between each Slam Ball
exercise session.
E X E R C I S E G U I D E
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