Plyometric

Supine Two-Arm Overhead Throw

Lay on the ground on your back with your knees bent.

Beginner

The movement

Supine Two-Arm Overhead Throw - Two Arm Supine Load — 1. Two Arm Supine Load

Supine Two-Arm Overhead Throw - Two Arm Sit Up Throw — 2. Two Arm Sit Up Throw

Supine Two-Arm Overhead Throw - Two Arm Release Finish — 3. Two Arm Release Finish

About This Exercise

Lay on the ground on your back with your knees bent.

1Setup

Lay on the ground on your back with your knees bent.

2Execution

Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance. The ball can be thrown to a partner or bounced off of a wall.

Pro Tips

Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
The ball can be thrown to a partner or bounced off of a wall.