MB Lateral Pass

Stand with your partner 1 - 2 meters to the side off you, both facing in the same direction.

Focus on keeping your legs bent at 90 degrees whilst keeping your back straight and hips forward.

Begin the movement with 1 partner taking the ball to the side away from their partner, and then directly overhead in a straight-arm action, releasing the ball so that partner 2 can catch the ball with arms straight 4- 6 inches in front of them.

Partner 2 will then continue the movement taking the ball to their side further away from their partner, prior to repeating the passing process.

Aim to gradually build up your lateral bending movement whilst focusing on keeping your hips facing forward.

Progress the exercise by either using a slightly heavier ball, which will require more strength to both pass and absorb the catch. Moving further apart will obviously make the exercise harder, however only do this once you can master the basics.

This exercise can also be performed in either the seated or standing position.

Beginners aim to use a light ball, work on the catch and passing phase, with only a light bend to your sides.

Intermediates aim for a full range of movement with suitable medicine ball.

Advanced as above, however aim to increase both the distance between partners and height of the throw.

All fitness levels should communicate between partners for a comfortable amount of reps that work the muscles without straining or performing with poor technique.