This is an upper-body explosive, ballistic exercise. This drill is great for chest passes when you lack a partner or a wall of sufficient strength.
1. Lay a flat bench or on the ground on your back with your knees bent comfortably. Also, you may find the bench will give your more flexibility for the throw.
2. Begin with the ball on your chest, held with both hands on the bottom.
3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4. Catch the ball with both hands as it comes down. Then, repeat the next rep.