This is an upper-body explosive, ballistic exercise.
1. Stand with your side several feet away from a wall or alternately, use a partner. Start by holding a medicine ball with both hands in an athletic stance; the UAP, i.e., universal athletic position.
2. Rotate your shoulders away from the wall winding up in preparation for the throw. Immediately reverse direction, turning your shoulders and releasing the ball against the wall as fast as you can.
3. Receive the ball on the bounce or from your partner and repeat the exercise for the required number of repetitions.