Catch the ball, squat and rise in one continuous motion.
Stand about 1-2 feet away from the wall with your feet shoulder width apart. Hold the medicine ball in front of your face with your arms bent.
Bend your legs and lower your body until your thighs are just past parallel to the floor, as if performing a Front Squat.
Explosively extend your arms and legs, bringing your body to a standing position and throwing the ball at your target.
After releasing the ball, keep your arms outstretched over your head. Wait for the ball to drop back towards you.
As the ball falls back towards you, catch it by bending your arms and legs and returning your body to position 2. Your catch should cushion the ball on the way down in one smooth motion.
Finish the exercise in a squat and smoothly go into the next throw.
Don't curve your back while going into and coming out of the squat.
Don't roll onto your toes unless when fully extended.
Don't keep the ball over head but in front instead.
