Kneeling Throw In

Kneel down with your buttocks close to your heels, holding a suitable medicine ball firmly with your hands, arms extending either down or in front of you.

Begin the movement by extending your hips forward whilst simultaneously taking the ball overhead, to create a small arch in your back, having the ball extended back pass your head.

From this arch position bring your hips back, taking the ball overhead, extending your arms fully to release the ball forward, aiming for maximum forward distance.