MEDICINE BALL OVERHEAD THROW AND CATCH

Stand holding a medicine in front of your shoulders in an open area of floor space with your feet hip- to shoulder-width apart (an athletic stance). Dip down at the knees, then explosively extend your hips, knees, and ankles, and throw the ball straight upward as high as possible. Keep your eye on the ball, and either catch it on the way down or let it drop to the floor. Repeat for reps.