This is an upper-body explosive, ballistic exercise.
1. Place a medicine ball between your feet. Start by descending into a squat position by bending at the knees and hips. Place one hand on each side of the ball, keep your chest up and look straight ahead.
2. Staying low in the squat position, extend the ball backward so your arms are touching your inner thighs. This will be as far back as you can push the ball.
3. Next, keeping your arms stiff, throw the ball either to bounce off a wall or to your partner. Ensure that you keep your chest up and back flat.
4. Remain in your squatting position as you keep your hips low and your feet flat on the ground.
5. Repeat for the recommended number of repetitions. Only after you have competed the required reps can you stand.