How to do it
Brace your core before each explosive throw.
- 1
Lie on your back with your knees bent and feet flat on the floor.
- 2
Hold a medicine ball with both hands on your chest.
- 3
Explosively throw the ball straight up into the air as high as you can.
- 4
Catch the ball with both hands and immediately bring it back to your chest.
- 5
Repeat the movement for the desired number of repetitions.
Expert tip
Focus on explosive power when throwing the ball, and ensure you have a safe space and a solid surface to catch the ball on the rebound.
Common mistakes
- ✕Throwing the ball at an angle
- ✕Arching the lower back
- ✕Head lifting off the floor