FitCiStep-by-step
- Hold the ball at chest height with both hands, standing about an arm's length from the wall with your feet shoulder-width apart.
- Keeping your elbows close to your body, squat down from the hips (until your thighs are parallel to the floor).
- Drive explosively through your heels to stand up.
- Use the power from your legs to throw the ball to the target point on the wall.
- Catch the returning ball with soft hands at chest height.
- As you catch the ball, go straight into the next squat to repeat smoothly.
Coaching tip
Stand up out of the squat and throw the ball to the target; transfer your leg power into the throw.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, knee, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
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