Vertical Scoop Toss

Squat down holding a suitably weighted medicine ball between your legs, with your hands grasping the ball at the sides, with your arms fully extended.

Aiming to achieve vertical height with the ball, swing your arms upwards whilst thrusting your hips forward at the same time, releasing the ball overhead, however make sure that the ball does not land on you.

You may decide to keep your feet on the ground or actually jump off the floor – throw the ball whilst it rests on the floor (starting position) or actually catch the ball at chest height on its return (advanced).

This exercise can also be performed in a kneeling position to help isolate the muscle of the upper body, as you will reduce the power from your hips thrusting forward.

Aim to perform this exercise either outdoors, or in an area with a high ceiling. Always keep your eye on the ball, taking care not to let the ball slip through your fingers as you catch it - focus on catching the ball at your chest, rather than close to your face.