• Assume athletic stance and hold med ball in front
• Lower into squat and explode through hips, knees and ankles to throw med ball as high as possible and slightly back
• Jog to med ball, pick it up and repeat

Sets/Reps: 4x10

Sistrunk: Use your hips to fire the ball up; it’s not an arm movement. This exercise doesn’t look that tough, but it gets very difficult. If you learn how to use your hips properly with good body control, that will help you in any sport, whether you’re swinging a bat or changing directions.

Rollins: This is my favorite—maybe it’s an athlete thing. When you think of power , you just think , “I want to be strong and show how strong I am.”