Stand with your arms straight out in front of your body at shoulder level with your palms facing the floor. Next, have a partner hold a basketball at your waist level (the ball should be 1 to 2 feet below your arms). When your partner drops the ball, you should catch it before it hits the ground.

Perform 3 sets of 10 reps of front drops with no rest between reps. Rest 30 to 45 seconds between sets.