Jump Catch Pass

This exercise can be performed in two distinctive ways, one with a partner and one without.

If you don't have a partner, squat down holding a suitable medicine ball, explode upwards with the ball, aiming to get maximum height, ideally having the ball above head height during the maximum part of the jump.

As you return down, throw the ball away ideally from chest level to a partner if you have one, or simply to the floor.

If you have a partner, you can reverse the procedure by having your partner throw the ball towards you as you jump up, aiming to catch the ball in mid air and pass back prior to landing.

Variations are to land with the ball and pass in a staggered leg position, either before or after you land, prior to repeating the process after sufficient rest.