7
EXERCISES
3. SIDE THROW
Stand with a wide and stable stance and stand
with the side of your body to a wall about 2 or
3 metres away. Twist away from the wall then
return, uncoil your body towards the wall, and
throw the Trojan Medicine Ball at the wall in 1 fluid
motion. As it bounces back to you, pick it up and
repeat. Rest before repeating on the other side.
~ Can be done with a partner ~
4. CHEST PUSH
Similar to the above exercise, but stand facing the
wall. Starting With the Trojan Medicine Ball against
your chest throw it directly at the wall. When it
bounces back to you, catch it and repeat 8 or more
times. The Trojan Medicine Ball can also be thrown
from an overhead position.
~ Can be done with a partner ~
5. SQUAT AND PRESS
Stand in a wide and stable stance holding the
Trojan Medicine Ball close to your chest allowing
your hips to go back, bend your knees and squat
down until your thighs are parallel to the ground.
Stand up and push the Trojan Medicine Ball to arms
length overhead. As technique improves, accelerate
out of the squat. Jump up and throw the Trojan
Medicine Ball as high as you can in front of you.
6. BACK THROW
Stand with a wide and stable stance holding the
ball in front of you. Squat down and bring the
Trojan Medicine Ball between your knees. Lift the
Trojan Medicine Ball overhead quickly, extending
your whole body and throw the Trojan Medicine
Ball backwards. As technique improves, try jumping
to increase the power of the throw.
~ Can be done with a partner ~
