• Stand on right leg facing partner who is six to 10 feet away from you and also on one leg
• Hold med ball overhead with both hands, then throw it to partner’s target, which is his hands above his head
• Partner catches med ball overhead, then throws it back

Sets/Reps/Rest: 2/12 each leg/30 seconds
Adaptation: After completing the overhead throw, move to using a chest pass. Use the same set, rep and rest patterns.

Kinney’s Keys

Keep your ankle, knee and hip slightly flexed. “You have to balance and work on stabilizing your whole body as a unit to receive the med ball and extend it back with force.”

Keep your head and chest up. “Focus straight ahead—your head goes where your body goes.”

Keep your arms overhead to provide your partner a solid target, and to catch the ball. “It’s easier to receive an object if your arms are in a ready position.”

Focus on the med ball at all times. “Don’t lose sight of the ball. You want to catch and fire it back as quickly as possible.”