• In athletic stance, face a cement or brick wall
• Hold med ball in front of body with elbows bent 90 degrees
• Dip hips and rotate right, making sure to keep elbows close to body
• Snap hips to rotate explosively back toward wall. As you rotate, throw ball at wall from belly button level using long-arm release
• Catch and perform to left side
• Perform 8 reps on each side

Variation: Once you’re comfortable, move further away from the wall. You create more tension in your body to explode the ball off the wall from a greater distance.

Coaching Points There should be little or no movement below your knees. The more tension you hold in your body as you rotate back, the more power will come from firing your hips. Harness the power you’ve created; then release it in a controlled fashion. Make sure the ball explodes to and from the wall with a flat trajectory.