Supine Chest Throw
Supine Chest Throw is an effective drill to help improve your chest pass technique when you don't have a partner or a sturdy wall to pass against. To do this exercise, start by lying on the ground with your knees bent and the ball on your chest in both hands. As you explosively extend your elbows, throw the ball as high as you can above you. Be sure to catch the ball with two hands as it comes back down. This exercise is great for building strength and accuracy in your chest pass.
Type:
Plyometrics
Muscles Used:
Triceps
Level:
Beginner
Equipment:
Medicine Ball
Benefits Of This Exercise
- Strengthens the chest muscles and helps develop a strong and accurate chest pass
- Improves coordination and agility as you catch the ball with both hands
- Helps to develop balance and stability as you throw the ball up and catch it
- Improves the flexibility of the shoulders and arms
- Improves focus and concentration as you concentrate on the accuracy of the pass
- Helps to develop the reflexes needed to react quickly in game situations
Step by Step Instructions For Supine Chest Throw
- Prepare for the exercise by lying on your back on the ground with your knees bent.
- Hold the ball on your chest with both hands placed on the bottom.
- Engage your core and explosively lift your upper body off the ground, extending your arms and throwing the ball directly above you as high as you can.
- As the ball descends, swiftly catch it with both hands to complete one repetition.
Warm Up Tips
- Start with a light warm-up, such as jogging in place or jumping jacks, to get your heart rate up and prepare your body for exercise.
- Perform some dynamic stretches for your chest, shoulders, and arms. This can include arm circles, shoulder rolls, and chest openers.
- Do a few practice throws without the ball to warm up your throwing motion and get your muscles ready for the exercise.
- Gradually increase the intensity of your throws by adding a light-weight medicine ball or a similar object before moving on to the actual exercise.
- Perform 2-3 sets of 8-10 repetitions of the Supine Chest Throw, gradually increasing the height and power of your throws as you go.
- Take breaks between sets to rest and recover, and use this time to stretch your chest, shoulders, and arms again.
- Finish your warm-up by cooling down with some light cardio, such as walking or jogging, and static stretches for your chest, shoulders, and arms.
Supine Chest Throw Safety Tips
- Make sure you have enough space around you to perform the exercise without any obstacles.
- Ensure that the surface you are lying on is flat and free from any sharp objects or debris.
- Before starting the exercise, warm up your body with some light cardio and stretching to prevent any injuries.
- When holding the ball on your chest, make sure to grip it securely with both hands to avoid it slipping or falling during the throw.
- As you explode up and extend through the elbow, be mindful of your surroundings and make sure there is no one close by who could accidentally get hit by the ball.
- When throwing the ball, aim to throw it directly above you and not towards any walls or objects that could cause it to bounce back towards you.
- As the ball comes down, keep your eyes on it and prepare to catch it with both hands to avoid any mishaps or injuries.
- Focus on maintaining proper form and technique throughout the exercise to maximize its effectiveness and minimize the risk of strain or injury.
- If you experience any pain or discomfort while performing the exercise, stop immediately and consult a healthcare professional.
- Stay hydrated during your workout and take breaks as needed to prevent overheating or exhaustion.
Incorporating Into Other Workouts
One way to incorporate the Supine Chest Throw into workouts is by including it as part of a full-body circuit. Here's an example of how it can be incorporated:
1. Start with a warm-up: Begin with 5-10 minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and your muscles warmed up.
2. Strength training: Move on to a series of strength exercises targeting different muscle groups. For example, you can include exercises like squats, lunges, push-ups, and planks.
3. Include the Supine Chest Throw: After completing a few strength exercises, include the Supine Chest Throw as part of your upper body workout. Perform 3 sets of 10-12 repetitions of the exercise, resting for 30-60 seconds between sets.
4. Cardiovascular exercise: To keep your heart rate up and add some cardio to your workout, include exercises like jumping rope, high knees, or mountain climbers. Perform these exercises for a set amount of time, such as 1 minute, and then rest for 30 seconds before moving on to the next exercise.
5. Repeat the circuit: Continue alternating between strength exercises, the Supine Chest Throw, and cardiovascular exercises for a total of 3-4 rounds. Remember to rest for 1-2 minutes between each round to allow for recovery.
6. Cool down and stretch: Finish your workout with a cool-down period, which can include light stretching