Partner Oblique Throw

This is a good sports specific exercise, especially for those that participate in Rugby - Netball - Basketball. It is not suitable for beginners or persons with lower back problems.

Stand with your back to your partner, ideally a few feet (poor strength / skill level) or a few meters away from them, just off the center line in the direction they need to pass or catch the ball.

Aim to try and pass and catch the ball, and your maximal rotational turning point, without placing excessive strain on either your lower back or opposite side.

The movement should be one where both partners are catching and throwing the ball in a smooth rhythm. Partner 1 will throw the ball to their right, as Partner 2 catches the ball, they will move quickly across the centerline, to pass the ball back to Partner 1 on their left hand side.

Partner 1 will then catch the ball on their left, whilst Partner 2 moves across the centerline again to prepare for the catch.

Aim to pass the ball back to Partner 1 in an underarm action, where the ball begins to drop at the catching point, throwing a heavy ball to be caught, will place excessive strain on the body, especially in a twisted position.

As Partner 1 becomes tired, they will find it beneficial if Partner 2 moves closer. Good communication is required throughout the exercises between both partners.

A variety of ball angled passes can be performed, however aim to gradually build up your variety, amount of repetitions, your rotational ability and distance between partners.