Face the exercise
machine with your feet a little wider than
Toes and belly button towards the exercise
machine, nose pointed
at an imaginary throwing target.
Ball held with the fingers fully extended; cable between
second and third fingers. No thumb.
As you begin to exercise, pivot on the balls of your feet
while rotating the body towards the target.
Use opposite hand to adjust resistance while keeping the
Resistance should be set so that after the twentieth
revolution your arm is exhausted.
Once resistance is set, try not to hesitate or stop until
20 revolutions are completed. This is especially important during the
rotation of the wrist.
Rotation of the hand or wrist when simulations underhand
throws take place at approximately 11 o'clock (right hand), 1 o'clock (left
Rotation of hand or wrist when simulating overhand right
or left hand throws takes place at 6 o'clock.
Rotation of the wrist with both hands clockwise starts at
approximately 6 o'clock and finishes rotating at 11 o'clock.
Counterclockwise with both hands starts at 6 o'clock and finishes at 1
o'clock. Again note: during the rotation of hand and wrist, do not
hesitate or stop; keep the ball moving.
Do not bend over. Stand up straight. Just rotate using
the back leg to push opposite shoulder and hip, causing you to rotate a full
90 degrees. In other words, the belly button is toward the exerciser, the is
rotated 90 degrees toward the throwing target.
You must bend over when and only when doing two handed
exercise either way.
When doing the two handed exercise in both directions,
you want "big circles" way up high and way down low. Remember to bend
your knees and lower back and to rotate the wrists.