Abdominal curl

• Sitting up slightly, resting on your hands
• Knees bent
• Ball is held by the knees
• Draw knees up to the chest
• Return to the starting position

How many - One set of twelve reps

Straight arm standing throw

• Place one foot 50 cm behind the other
• Take the ball back, ensure hands are high, shoulders stretched and chest out
• Step forward and throw the ball to your partner, keeping the arms straight

How many - Two sets of eight reps

Double leg kicks

• Lie on your back
• Soles of feet facing partner
• Partner stands 3 metres away
• Partner throws ball in a looping path onto your feet
• Bending your knees back to your chest the ball is then kicked back to your partner
• Do not lower your legs to the ground

How many - Two sets of ten reps

Lay back double arm throw

• Support your back with a large medicine ball
• Throw another medicine ball to your partner
• Partner returns ball to an overhead position

How many - Two sets of eight reps

Vertical extensions

• Stand back to back approx. 60cm apart
• Ball is passed overhead
• Ball is returned between the knees

How many - One set of ten reps

Chest push

• Feet together
• Hands behind ball and elbows out
• Step forward and push ball upwards and towards your partner

How many - Two sets of eight reps

Standing torso twist

• Stand back to back 1 meter apart
• Keep your hips facing forward and legs slightly relaxed
• Pass the ball to one another by only twisting the torso

How many - Two sets of ten reps

Hamstring curls

• Lie flat on the ground
• Roll the ball along the back of legs
• On reaching the heels the ball is flicked up

How many - Two sets of eight reps