This is an upper-body explosive, ballistic exercise.
1. A partner is required for this exercise or, you can use a wall, but is not as fun.
2. Begin facing your partner holding the medicine ball at your torso with both hands.
3. Pull the ball to your chest (concentric motion), and reverse the motion by extending through the elbows (eccentric motion). To mimic sports movements, you can take a step as you throw.
4. Your partner should catch the ball, and throw it back to you.
5. Receive the throw with both hands at chest height, bringing it back into the chest in preparation for next throw.