Four Explosive Medicine Ball Exercises

• Start on your knees, holding a medicine ball by your chest, with your partner standing five yards away
• Throw the ball to your partner (as in a basketball chest pass) and fall to the ground
• Catch yourself in a kneeling push-up position and explosively push yourself back up
• Once you are coming up, your partner will chest pass the ball back

• Partners face the same direction
• Start with knees bent and feet slightly wider than shoulder width.
• Thrower: bring the ball over your shoulder, shifting your weight to the same side. Then, as explosively as possible, bring the ball across your body and shift your weight to the other side. Release the ball so that it bounces approximately two-thirds away from you
• Partner: catch the ball and reproduce the motion as quickly as possible

• With the ball against your chest, dip down into a quarter squat position
• Very quickly reverse this motion and try to jump and throw the ball into the air
• You may let the ball bounce and repeat, catch the ball and repeat as quickly as possible, or perform a quarter turn while the ball is coming back and catch

• Start with the ball overhead
• As quickly as possible, swing the ball between your legs (your body will be in a position very similar to a deadlift)
• Reverse this motion as quickly as possible and throw the ball as far backwards as possible

Note: This is whole-body exercise. However, try to utilize the hips as much as possible.