PURPOSE
The Alternating Side-Arm Throw is the second exercise in Medicine Ball Drill 1.
It requires a wall to throw against and a medicine ball of size and weight suitable to meet the physical training session’s goal.
The figure above breaks down the exercise as an individual Soldier conducts it using a four-count movement.
CADENCE
Moderate cadence
STARTING POSITION
The starting position for the Alternating Side-Arm Throw is the Straddle Stance position with feet wider than shoulder width, and the ball held to the right of the waist, ready to throw sideways to the left.
The Soldier’s left side faces the wall.
The ball is thrown from a distance that allows the ball to rebound into the Soldier’s hands.
COUNT
● On count 1, from the starting position, throw the ball at the wall from right to the left while simultaneously rotating to face the wall in preparation to catch it.
● On count 2, catch the ball, stepping and rotating the trunk arms and shoulders to the left to absorb the ball’s weight.
● On count 3, repeat count 1, this time throwing from left to right.
● On count 4, repeat count 2, stepping and rotating the trunk arms and shoulders to the right to absorb the ball’s weight to return to the starting position.