Instructions

1. 1

   Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.

2. 2

   While taking your first step draw the medicine ball into your chest.

3. 3

   As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!