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
Woodchop Bounce Pass
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
Squat Push-Press
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
Overhead Toss
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.
Important Safety Precautions:
Since all these exercises have an explosive nature to them, spend
time warming-up and carefully go through the motions before
going full effort
Be careful not to over-do it, which could be dangerous. To work at a safe level:
