Spieren

Uitvoering

1. 1Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
2. 2Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
3. 3Follow through by falling forward, catching yourself with your hands.
4. 4Immediately return to an upright position. Repeat for the desired number of repetitions.