Scoop To Throw

Rest down on your knees, with your back parallel to the floor, grasping a suitable medicine ball with both hands, keeping the ball on the floor, having your elbows pointing out to your sides.

Push downwards on the ball, then immediately explode upwards to a 45 degree angle, whilst simualtaneously extending both hands forwards to throw the ball away from you, aiming for horizontal distance.

After realeasing the ball, prepare for your landing by extending your body forward, taking your bodyweight on both hands, which ideally should be spread wide.