Before you start
Set up the movement.
- 01
Use a soft medicine ball and a clear wall target.
- 02
Leave enough space for the ball to fall without reaching another person.
- 03
Practice a controlled catch before adding pace.
One useful cue
Keep the first rep repeatable.
Keep the ball close, stand before the throw and stop the set before squat depth or catches become inconsistent.
Training use
Purpose before prescription.
The plan uses the movement to connect a repeatable squat with an upward throw.
Use an unloaded squat-to-reach when no suitable ball or target is available.
