MB Lying Vertical Throw

Lie on your back, with your heels close to your buttocks (easier) or have your legs extended out straight - this will reduce any leg involvement.

Holding a suitable medicine ball across your chest, grasping the ball from underneath, elbows wide, explode the ball upwards, aiming for straight vertical height, so that you can catch the ball with your arms fully extended above your chest.

Repeat this action, aiming for minimal holding time with the ball.

Take care to make sure you throw the ball directly above your chest, keeping your hands spread wide to aid in the catching phase.