Throw Sprint Catch

A total body exercise drill, start with a suitable medicine ball, (one that needs to bounce) or a basketball.

From a squatted position, grasp a ball between your legs, and jump upwards, throwing the ball upwards and forwards, aiming to enable the ball to bounce ideally 15 - 20 meters in front of you.

Sprint forwards, letting the ball either bounce and then catch it, or catch the ball as its landing.

Rest for at least 2 minutes prior to repeating fro desired number of repetitions, ideally 4 - 8.