| Course: PHRE 5003 – High Performance Training |
Movement Pattern: Whole Body |
Target: Quadriceps |
Synergist(s): Deltoids (Anterior), Transverse Abdominus, Triceps |
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| Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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| Description: |
- Stand about 2-3 feet in front of the wall with your feet hip-width apart, toes slightly outward.
- Hold the ball at chest height. Make sure to tuck your elbows into your sides.
- Engage your core and squeeze the ball.
- Squat down until your thighs are parallel with the floor, keeping the ball at chest level.
- Drive up (full extension) and allow arms to fully extend while tossing the ball at a vertical target ~10 feet high.
- Catch the ball as it comes down, keeping the ball at chest height. Repeat the exercise.
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