• In athletic stance, hold 1 kilo med ball in set position
• Cock wrists and set med ball up
• Catch it, cock wrists again and perform next rep

Sets/Reps/Rest: 3/10/1:5
Adaptation: Sit on the ground and have partner drop med ball to you. Dropping the ball from various heights will provide you with more of a load and increase your flexibility and strength.

Kramer’s Keys

1. Start out slowly. As you become more comfortable with the technique, speed up the transition of the set and catch until it is a continuous motion.
2. Keep proper setting technique throughout; don’t drop arms or lose posture due to fatigue.
3. Once you’re comfortable, generate the force of the set as quickly and explosively as possible.
4. If the med ball is too heavy, try using a soccer ball or women’s basketball.