Partner Toss Catch

Stand with a suitable medicine ball grasped between your ankles, with your hands holding a secure object, ideally so that you are hanging a few inches off the ground.

Aim to toss the ball towards either a partner, or a wall at around waist level, focusing on forward distance, rather than height.

Catch the ball, and land safely onto both feet, then repeat again.

Avoid using a ball that is too heavy, aim for forward distance, however if your hanging, this is harder, and as such your distance will be reduced.

If in a hanging position, avoid any swinging momentum by keeping your body fixed. By looking upwards, or having your eyes closed, will help you focus on your release point.