Front Twist Low Throw With Base Rotation

START
Facing wall in parallel stance
Athletic position
Holding Dynamax ball in front of body

EXECUTE
Countermotion jump with 90 degree turn so feet and hips become perpendicular to the wall
Pull hips straight back with weight transferring to the heels
Rotate shoulders and torso so ball is drawn behind outside hip
Simultaneously drive hips and the ball back around towards the wall
Jump with 90 degree turn back toward wall
Ball should be released when hips arrive at full extension and facing the wall
Repeat for prescribed repetitions/time

FOCUS
Avoid valgus collapse of knee
Hip extension on throw
Amortization phase as short as possible
Neutral spine
Feet are always parallel when on the ground

GOAL
Stretch reflex
Core elasticity
Rotational power