• Sit on ground with knees bent
• Hold med ball between ankles with feet off ground
• Extend arms to ground directly under shoulders, for stability
• Kick ball forward to partner, who’s standing three feet away

Karkoska’s Keys

1. Keep your hip joint flexed, and explosively kick the med ball forward.
2. Keep your back straight throughout the movement, and don’t rock or use momentum for the kick.
3. Keep your core tight and hips in a set position. From there, just kick out with your legs.