• Lie face down on ground
• With partner standing with one foot on each side of your neck, he rolls med ball down your legs, starting at glutes
• When ball reaches your achilles, contract your hamstrings and quickly lift legs toward butt to throw ball to partner
• Perform 3 sets of 10 with 90-second rest

Koch’s Keys

1. Use a big, soft med ball that weighs less than 10 pounds
2. The med ball should roll down your legs, not bounce
3. Keep your quads on the ground throughout the exercise
4. Explosively throw the med ball back to your partner by flicking your knees aggressively
5. Keep your head down throughout the exercise so you don’t hyperextend your spine or lower back during the movement