1 Arm MB Punch Throw

Grasp a small medicine ball in one arm, and make rapid arm punching movements to the front - side - overhead - downward and across your body.

Aim to work for around 8 - 12 punches then throw the ball aiming for maximum horizontal distance, ideally against a solid wall or towards a partner, so you can catch the ball and repeat the process.

You may decide to work with a small ball in each hand, in a standing, kneeling or seated position.

Throughout the action aim to work through a full range of movement.