Middle Position Exercises

Exercises with the Double Handle

14.   Strengthen the Back of the Upper Arms –                 Forearm Stretch

Fasten the two handles to the poly cable.  Stand facing the unit.  Grasp one handle in each hand.  Bend your elbows so that your forearms are parallel to the floor.  Move away from the unit until the poly cable is taut.  Stretch and bend each arm in turn.  A left and right cycle counts as one repetition.

Tip:  Draw your elbows past your body while bending.

15.   Strengthen the Shoulders and Back – Clearing         Backboard

Fasten the two handles to the poly cable.  Stand facing the unit.  Grasp one handle in each hand with your head and your palms facing each other.  Move away from the unit until the poly cable is taut.  Make a rebound catch by bending your elbows and pulling back your shoulders until your hands are behind your head.  Return to the starting position.

Tip:  Try to keep your elbows high and pointed outwards to build your upper torso.

16.   Build the Chest and Arms – Basketball Bounce         Pass

Fasten the two handles to the poly cable.  Stand facing away from the unit.  Grasp one handle in each hand with your arms bent in front of your chest and your palms facing each other.  Move away from the unit until the poly cable is taut.  Make a two-hand pass by extending your arms forward and sideways while stepping forward with one foot.  Return to the starting position.

Exercises with the Single Handle

17.   Strengthen the Arms, Shoulders, and Back –             Body Cross

Fasten the single handle to the poly cable.  With your arms extended toward the unit, move away from the unit until the poly cable is taut.  Turn at a right angle to the unit with the arm holding the handle farthest away from the unit.  Hold your arm straight; swing your arm back across your body through the full motion range.  Return to the starting position and complete your repetitions.  Repeat with your other arm.

18.   Strengthen all the Muscles Used in Bat and               Racquet Sports – Batting

Fasten the single handle to the poly cable.  Stand at a right angle to the unit.  Grasp the handle with both hands and move away from the unit until the poly cable is taut.  Step forward with your leg farthest from the unit so that your arms are stretched toward the unit.  Make a batting motion with your arms.  Return to the starting position.

Tip:  Perform this exercise in a slow, smooth motion. This allows maximum resistance through the full range of motion.

19.   Strengthen all the Muscles Used in Throwing -         Throwing

Fasten the single handle to the poly cable.  Stand facing away from the unit until the poly cable is taut.  Step forward with your foot opposite your handle-holding arm so that the arm stretches behind you.  Make an overhand throwing motion with your handle-holding arm.  Return to the starting position.

"Efforts and courage are not enough

without purpose and direction."