Supine One-Arm Overhead Throw

Supine One-Arm Overhead Throw is a plyometric power – single-arm throw with torso lift exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Abdominals
Secondary muscles: Pectoralis major, Latissimus dorsi, Deltoid
Exercise type: Plyometric power – single-arm throw with torso lift

Exercise technique

Prepare
Choose a light ball controllable with one hand and clear the throwing area.
Lie down
Lie on your back with knees bent and feet planted.
Arm
Hold the ball in one hand and comfortably extend that arm behind your head.
Initiate
Begin moving your arm forward from the shoulder while lifting your torso under control.
Release
Throw toward the target ahead while limiting sideways torso rotation.
Follow through
Reach toward the target and balance in sitting.
Return
Retrieve the ball safely, lie down again and also perform the other side.

Key technique points

Establish single-arm control with a very light ball.
Use a comfortable shoulder range.
Coordinate your torso and arm.
Do not tip sideways during the throw.
Keep your feet planted.
Keep the rebound path clear.

Common mistakes

Heavy ball

Do not take a load you cannot grip with one hand behind your head.

Abrupt lower-back lift

Do not jerk your torso upright without control.

Overstretching the shoulder

Do not press your arm into the floor beyond its comfortable limit.

Turning sideways

Do not generate power through unplanned lower-back rotation.

Rebound toward the face

Do not direct a wall rebound toward your seated head position.

Pulling through the neck

Do not force your chin into your chest as you rise.

Frequently asked questions