Grab Pump Release

Grab a suitable medicine ball with both hands, and pump the ball, either forward / back - side to side - up and down for 8 - 12 rapid movements, prior to releasing the ball, either in a throwing motion to a partner, or simply placing back down on the floor or raised platform.

Upon release of the ball, repeat the pumping action again for a further 8 - 12 movements, this time without the ball, prior to picking up the ball and repeating the complete procedure.

Your aim with the pumps is to produce rapid movements, however not fully extended, focus on using your muscles to break and then explode the movement.

You can make this exercise harder by working on one leg, keeping your abdominal core muscles contracted throughout the action.