Ready Position & Throw   

Always start with the Ballistic Ball in the ready/stable position (as demonstrated in the "how-to" videos), this important step cues the system that the athlete is ready for a quality repetition. Please keep in mind, quality sport technology feedback includes quality athlete movement. Validity of your information is the precision of the sensor-based feedback tool along with an athlete being consistent with the movement protocol.

When the user holds the Ballistic Ball in the ready/stable position, the MoveFactorX App will DING/ FLASH. When you get the DING/FLASH, throw for power!
Once the Ballistic Ball™ leaves your hands the measurement side is completed, an instant display of performance feedback will appear on your Apple device. The product does not measure based on impact, in fact we really prefer that you minimize the impact force and not void the warranty.

Two+ reps per set
If you selected more than one repetition, pick the Ballistic Ball back up and get back into the ready position.

Here is the trick, when you make a throw and the Ballistic Ball lands on the ground, promptly pick it back up and keep the ball moving (as you are walking back to an area). If the Ballistic Ball sits still in an area for 2 seconds it will DING/FLASH for the next rep. We prefer that when this happens the Ballistic Ball is in your hands and you are in the ready positon to throw for power!

Multiple reps workflow tips

If you are a Coach and are working with an athlete using the Rotational or Chest Throw movement exercises, you can have the athlete throw the Ballistic Ball to you, you catch it. Then, either throw it right back to them or walk it back over. As long as the Ballistic Ball is moving it will not alert for the next rep, until you hold it still. Another option is PartnerPlay, throw to one person, catch, DING/FLASH, throw back.

Overhead Back Throw (great for triple extension)

This is a favorite to look at total body power, or what we like to refer to as Coordinated Power, expressing power with a full body movement.  Hold the Ballistic Ball in the ready position, relaxed athletic position, on the DING/FLASH drop down (counter move) into a squat, explode up, and throw for power. 
The athlete gets full extension, the Ballistic goes up and lands slightly behind.  This is not a soccer throw-in movement.

Some variations would include non-counter move, start in a static squat and explode up.  You can compare counter vs non-counter throws. Or, place the Ballistic Ball on the ground, get into a deeper squat and explode up.  This really is an ideal assessment to look how lower body strength & power training transfers to total body power. 

Rotational Throw
Assessing this movement was the motivating factor in creating the Ballistic Ball. Rotational power is the key factor of many sports, yet prior to the Ballistic Ball there was no practical way to baseline and track. For this movement exercise hold the Ballistic Ball in the ready position, standing in pre-load athletic position. On the DING/FLASH, load, reverse, and throw for power. It is up to you whether you chose to load long and slow (think golf swing), or short and fast (think MMA). In fact, we think you may enjoy seeing how variations of how you load and throw affect the Power, Force, and Speed of your throws. After you do a few rotational throws on your strong side, try a set of throws on your weak side.

DO NOT THROW INTO A HARD WALL, THIS WILL VOID YOUR WARRANTY. We do have some suggestions, throw across an open area, throw to a training partner, throw into a net, throw into a padded wall, be far enough away from a hard wall to where the ball is losing trajectory. Keep in mind, many “dumb” medicine ball manufacturers do not warranty rotational throws into a hard surface either. Protect your Ballistic Ball investment, you have some good options to do so, as easy as adding a small padded wall that hangs and provides a target area (this is a good option for all of your medicine ball throws).

Chest Throw / Chest Pass
From a standing position hold the Ballistic Ball, arms extended from your chest, on the DING/FLASH countermove to load, explode, throw for power. Then, try the variation of taking the stretch reflex out by holding the Ballistic Ball tight against your chest, DING/FLASH, explode and throw for power. We love these variations, especially for sports like football. The static throw from the chest adds specificity to a positon like an interior lineman; whereas, a countermove and throw may be more relevant for a linebacker.

Bench Throw

Works very similar to the Chest Throw, but you throw for power from a bench press position.  Start with the Ballistic Ball on your chest, concentric only; or, start with your arms extending above the chest to add in a stretch reflex (create variations).

Wall Ball (squat to press)
This is another nice total body power movement with a different upper body action vs the Overhead Back Throw. Start with the Ballistic Ball held in the ready positon near the chest or sternum, DING/FLASH, squat down, explode up, press the Ballistic Ball up, throw for power. This movement is ideal when throwing up to a wall, but you could simply do this in an open space.