Instructions

1. 1

   Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.

2. 2

   Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.

3. 3

   Follow through by falling forward, catching yourself with your hands.

4. 4

   Immediately return to an upright position. Repeat for the desired number of repetitions.