• Stand holding med ball with both hands
• Bend knees and swing ball down between legs
• Explode up, throwing ball as high as possible
• Let ball land and bounce once, then catch and repeat motion
• Complete 10 total throws

Benefits: Leg/hip power and explosivenessCoaching Point: When you follow through during the release of the ball, you should be moving with enough force that you jump off the ground. The extension of the joints should resemble the movement of a close-grip snatch.

Med Ball Weight: Guys, 6-7 kg; girls, 4-5 kg