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Let us involve slams. Reach up over the top of your head, extend your body as far as you can, slam that ball into the ground. Use your core to just explode. Total body work, explosive.
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Figure eight. Bring the ball around the hip, over the head and slam. This is rotational motion. We want to get that core to rotate and move like we have in a game. We have to be explosive in multidirectional areas. Get that core to rotate, hammer that ball into the ground.
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Chest pass. Here we want to start a good athletic position and explode, jump and creek that thing out there as far as you can. Two hands behind the ball, explode as you chest pass. This is total body explosion. From your toes to your finger tips, let the ball bounce. While we are doing this explosive throws, we do not want to catch that ball in the air. We want safety, let it bounce, catch it, load and explode.
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Over head throws. Take a step, balance out right and left feet, snap that ball using the core of your body as far as you can. Do three sets at ten with all these medicine ball exercises. Take a step with the right then take a step with the left. Keep your core solid, suck in the belly button, tuck in the back, head up, rip that ball out there, granny throws, squat down, do not bend over, creek that thing as high as you can up in the air, give a little jump in there, back flat, suck in the belly button, two hands under that ball and let her fly. Catch it off at one bounce, reload, go again. These are great total body explosive throws.
Rotational throws. Bring the ball to the side, bring it across the body and punch it over to your partner. Bend the knees and the hips, get into a good loaded athletic position and drive that ball over to your partner. Balance out by going both directions. You throw to the right, now you got to throw to the left. Do three sets of ten throws each direction.
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Vertical throw and catch, Squat down and punch the ball straight up in the air, catch it, go right back up, explode, catch and throw, catch and throw.
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