Catch and Overhead Throw

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How to do it

Begin standing while facing a wall or a partner. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward. Ensure that you follow your throw through, being prepared to receive your rebound from your throw.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Chest, Shoulders

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