Shoulder Throw

This exercise can be performed either seated - standing or working opposite a partner.

Hold a suitable medicine ball in one hand at shoulder height, with your elbows pointing downwards. In a smooth short motion explode the ball upwards overhead, catching in the opposite hand, aiming for an immediate return.

Focus on minimal movement with your arms, concentrate on explosive speed, increasing the height as you become adapted to the exercise, aiming to repeat the movement immediately upon the ball landing.