Catch and Overhead Throw

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the catch and overhead throw, including tips, variations, and the muscle groups it targets.

Instructions

1. Begin standing while facing a wall or a partner. for best results.
2. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward. for best results.
3. Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner. for best results.