PURPOSE
The Sumo Wall Throw is the third exercise in Medicine Ball Drill 2.
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 using a two-count movement conducts it.
CADENCE
Moderate cadence
STARTING POSITION
The starting position for the Sumo Wall Throw is the Straddle Stance position with feet slightly wider than shoulder width apart, ready to perform a Sumo squat.
The ball is held in front of the chest, ready to throw forward.
COUNT
● On count 1, from the starting position, squat deeply, widening foot stance and turning the feet out to perform a deep Sumo squat.
Move elbows between the knees with ball held in position in front of the chest.
● On count 2, power up and out of the squat, pushing the ball up overhead to throw it high up on the wall.
● Allow the ball to fall to the ground.
● After retrieving the ball, repeat counts 1 and 2 for 5–10 repetitions.