• Start in quarter-squat position

• Hold eight- to 12-pound medicine ball at chest level

• Rotate torso and hips, swing ball to one side

• Rotate 180 degrees in opposite direction

• Throw medicine ball laterally

• Sprint after ball for 20 yards

• Repeat 4-6 times

COACHING POINT: Rotate only the torso and hips, keeping the feet square. After you throw the ball, the objective is to catch up to it as fast as possible.

BENEFITS: You work rotational strength and explosive action through the rotational movement. This differs from the anaerobic threshold or conditioning component of the metabolic sprints.