Sit up, launch the ball, repeat.
Time the toss at the top of the sit-up so your abs power the throw.
Adding a medicine ball toss at the top of a decline sit-up turns a grind into a power move. Your trunk launches the throw at the exact moment your abs are fully shortened, then catches the ball and controls it all the way back down, which loads the lowering phase harder than any tempo trick. It suits athletes who need a core that produces force fast, not just one that endures.
A partner is ideal, but a solid wall works fine. Toss at the top and catch the rebound. Whatever the target, it needs to return the ball to roughly the same spot each rep.
Light enough to throw crisply. This is a power drill, so a ball you can snap out of your hands beats a heavy one you shove. Something light to moderate for your size is right.
At the very top of the sit-up, so the throw is powered by your trunk finishing the rep rather than your arms alone. Sit up explosively, release, catch, then lower under control.
