Body Parts

  • Shoulders
  • Legs
  • Hamstrings
  • Gluteus maximus
  • Quadriceps Femoris
  • Triceps Surae
  • Deltoid


  • Place your feet shoulder-width apart.
  • Hold the ball to your chest.
  • Keep your trunk straight.


  • Crouch down, hips lower than knees.
  • When thrusting, rapidly extend your hips and knees to throw the ball onto the target.
  • Catch the ball and crouch back down to begin the next repetition.


Keep an adequate lumbar curve. Keep your knees aligned with your toes. Keep your abs contracted.