Start in the same position as front drops, but have your partner stand to your side so the ball is beside your waist. Make sure you can see the ball from the corner of your eye. Then, have your partner drop the ball. Quickly drop your hips and turn to catch the ball. Again, rotate and drop your hips to catch the ball. Don't bend and twist, as this isn't the quickest way to the ball.

Perform 2 sets of 5 reps to each side without rest between reps. Rest 30 to 45 seconds between sets.

As you progress for front and side drops, use a light medicine ball instead of a basketball. Gradually move to heavier medicine balls as quickness and core strength improve.