MEDICINE BALL OVERHEAD THROW

Hold a medicine ball with both hands in front of your upper chest. Squat down and explode up as you launch the ball up overhead by explosively extending your arms. As the ball leaves your hands your feet should be off the floor. Land on the ground with soft knees to absorb the force of the landing and allow the ball to land on the ground, but being sure that it doesn't land on you. Pick up the ball and repeat.

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.