PURPOSE
The Sit-Up Throw is the fourth exercise in Medicine Ball Drill 2.
It requires a wall or partner to throw to 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 a Soldier and a partner conduct it.
CADENCE
Moderate cadence
STARTING POSITION
The starting position for the Sit-Up Throw is the Supine position, with feet flat on the ground and knees bent to 90 degrees.
Feet are toward the partner.
The ball is held on the chest with both hands, ready to throw toward the partner.
The weight of the ball and the distance from the partner is calibrated so that the Soldiers can catch and throw to each other.
COUNT
● From the starting position, the Soldier flexes the trunk and hips in a sit-up motion, while simultaneously pushing the ball up and toward the partner.
● The partner catches the ball in both hands, absorbing the impact by bending the elbows and leaning backwards in the trunk to return to the starting position.
● Both Soldiers keep their feet on the ground throughout the exercise.
● When a wall is available, the ball must be thrown with enough force to rebound back to the Soldier.