Sep 09 - Med Ball Sit Up + Throw

An abdominal strengthener which also creates explosiveness

Begin by selecting an appropriately sized medicine ball. we generally recommend a 4-5kg ball for men and a 2-3 kg ball for women.
Start in a sit up position with your feet on the ground, knees bent to 90 degrees, sitting up with the med ball held to your chest. if this exercise is being performed with a partner get them to sit opposite you in a similar position. otherwise this exercise is easily performed on your own by facing a wall.
Draw the abs in and lower your back to the ground making sure your shoulders and head touch the ground. Then sit up returning to your starting position and chest pass the ball to your partner or against the wall. Your partner then catches the ball and repeats the process back to you. Otherwise throw the ball off the wall and be prepared to catch the rebound.
This movement must be performed fast, exhaling as you sit up and throw, preferrably on a mat about ten times then rest. repeat three sets ?