Как выполнять

1. 1

   Lay on the ground on your back with your knees bent.

2. 2

   Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.

3. 3

   Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.

4. 4

   The ball can be thrown to a partner or bounced off of a wall.