• Stand at goal line on football field holding 10-pound med ball at chest level
• Squat down and explode up and out to throw med ball as far as possible
• Immediately explode into sprint toward ball
• Quickly pick up ball and throw again
• Perform pattern continuously down length of field

Variation: Perform drill as a race against teammate down the field
Sets/Distance/Rest: 5x100 yards/rest for 30 seconds
Benefits: You work acceleration by taking off after the ball and get plyometric work from the throw.