PURPOSE
The Underhand Wall Throw is the fifth exercise in Medicine Ball Drill 1.
It requires a wall 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 Underhand Wall Throw is the Straddle Stance position with ball held in front of the waist.
COUNT
● On count 1, from the starting position, squat to lower the ball between the legs and toward the rear.
This is the same position used in count 1 of Bend and Reach exercise (see paragraph 3-3).
● On count 2, using an underhand motion, forcefully throw the ball at the wall, aiming for a point on the wall that allows for a rebound and waist-high catch.
● On count 3, continue the catch motion, absorbing the weight of the ball by squatting to lower the ball between the legs.
● On count 4, without pausing the movement of the ball begun in count 3, move quickly through the count 1 squat position to throw the ball again.
● Do not return to the starting position until completion of the final repetition.
● Maintain proper squat posture with the spine straight throughout the exercise.
● Note that the power for the throw derives from the movement of the hips as body weight is shifted over the feet.
● Complete this exercise 5–10 times, returning to the starting position after the final repetition.