• Dip hips to quarter-squat position

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

• Jump out at 45-degree angle

• Throw medicine ball

• Land and sprint 20 yards

• Repeat 4-6 times

BENEFITS: This drill forces you to work in multiple planes, which involves the whole body as much as possible. It works core, abdominal and back strength, plus overall explosiveness.