Grid Step with ball slam variations utilising a Number cue in a 3×3 grid format. Variations: Step Slam, Push Hinge.

Step Slam Grid‍. [0:00]

• 3×3 Grid step/return to start with ball slam to marker.

• Number cue = Corresponding grid marker/number.

• Environment Constraints: Marker distance, grid size, ball type/weight, pace.

• Task Constraints: Self-select step leg, alternate where possible. Max ball raise to head height.

Exercise Design Notes: Wall ball (or low bounce medicine ball) to facilitate hip hinge/torso forward posture, smaller grid to constrain step length. Ball raise limited to head height to constrain thoracic extension/shoulder range of motion.

Regression/Progression: Range of motion, ball type/weight, pace, loaded vest, multi/mixed cues, multi-level stepping load, add double bounce, add balance hold.

Push Hinge [0.18]

Set up as for Step Slam Grid with added Push Hinge task constraint.

Note: The push hinge is designed to promote a forward torso/head position with a straight downward push to the floor. It is advisable to only use a wall ball or low bounce medicine ball for this task to limit the return velocity of the ball and avoid being hit in the torso or face. Test any new/unfamiliar ball before use!

• Task Constraints: In the Push Hinge, the ball is pushed directly from the chest. The ball stays in contact (or near contact) with the chest and is not moved up or away from the body prior to the slam. The direction of the push/slam is as perpendicular to the floor as possible. Force intention of push should be as high as safely possible.

Exercise Design Notes: Maintaining the initial position of the ball at the chest requires a greater hip hinge/forward torso position in order to slam the ball. This facilitates dynamic hip hinging and challenges deceleration against gravity. The intention of the slam execution is ideally with as much power as safely possible. Limit/adapt as appropriate. Test ball bounce!

Regression/Progression: Multi steps, multi-level stepping, multi-bounce, perturbated load, external loading (eg. vest).