Squat with a medicine ball, throw it to a target on the wall.
How it’s done
- Hold the ball at the chest, face the wall.
- Squat below parallel.
- Drive up and throw the ball to the target.
- Catch it and go straight into the next squat.
Coaching tips
Use your legs, not your arms. Look at the target.
Scaling options
Lighter ball, lower target.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.