Supine Two-Arm Overhead Throw

Track your explosive strength gains with the FitnessTracker app using this powerful plyometric drill. The Supine Overhead Throw is ideal for athletes and anyone wanting to train dynamic core movement.

Instructions

1. Lie on your back with knees bent and a medicine ball in both hands overhead.
2. Brace your core and begin a sit-up while swinging the ball overhead.
3. Throw the ball forward with force as you reach the top of the sit-up.
4. Catch the ball on the rebound or have a partner return it.
5. Reset and repeat for the desired number of throws.