Instructions

1. 1

   You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

2. 2

   Begin facing your partner holding the medicine ball at your torso with both hands.

3. 3

   Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.

4. 4

   Your partner should catch the ball, and throw it back to you.

5. 5

   Receive the throw with both hands at chest height.