The Medicine Ball Sagittal Reach is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.


During the Medicine Ball Sagittal Reach the focus is on improving neuromuscular system efficiency because the neuromuscular system works in sync when the athlete moves on the court and hits the ball.

Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.

Medicine Ball Sagittal Reach Description

Medicine Ball Sagittal Reach

  1. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed
  2. Hold medicine ball naturally in both hands; push chest forward
  3. Flex the hips to 90 ˚ (or as far as possible) and reach MB forward towards the ground; elbows are extended; spine and head remain in neutral position; look forward
  4. Extend hips, simultaneously extend the shoulders, and reach MB over the head; elbows are extended; spine and head remain in neutral position; look forward

Training Zone

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