This exercise really pushes whole body power generation to the max. Legs, core, and arms will all be put to use to make the ball fly. Using a bouncing medicine ball, put full force into every throw so that it bounces back to you in one bounce off the ground without you having to bend over awkwardly.

Since velocity of the ball is more important than anything, a lighter ball is recommended. 4-8lbs is ideal. A recommended ball can be found here: Medicine Ball