1 Arm Side Throw Pass

This exercise can be performed in either the standing or seated position, holding a small medicine ball in one or both hands.

Keep your arm slightly bent, and smoothly pull your hand in towards your shoulder, then immediately explode your arm outwards to the side, releasing the ball, aiming for maximum horizontal distance.

You may decide to work with one ball in each hand, or if working with a single ball, taking a step to the side to aid the throwing distance.