1. Hold a medicine ball in front of your chest with your arms extended and stand with your side about three feet from a wall. Your feet should be a little wider than shoulder width apart.

2. Bring the ball across your body, quickly rotate your torso to throw the ball against the wall. Catch the ball on the rebound and return to the starting position.

3. Alternately, you can use a partner. Be sure to stay firmly planted so that your torso does the work.

1. Place a medicine ball between your feet. Start by descending into a squat position by bending at the knees and hips. Place one hand on each side of the ball, keep your chest up and look straight ahead.

2. Staying low in the squat position, extend the ball backward so your arms are touching your inner thighs. This will be as far back as you can push the ball.

3. Next, keeping your arms stiff, throw the ball either to bounce off a wall or to your partner. Ensure that you keep your chest up and back flat.

4. Remain in your squatting position as you keep your hips low and your feet flat on the ground.

5. Repeat for the recommended number of repetitions. Only after you have competed the required reps can you stand.

1. Stand with your side several feet away from a wall or alternately, use a partner. Start by holding a medicine ball with both hands in an athletic stance; the UAP, i.e., universal athletic position.

2. Rotate your shoulders away from the wall winding up in preparation for the throw. Immediately reverse direction, turning your shoulders and releasing the ball against the wall as fast as you can.

3. Receive the ball on the bounce or from your partner and repeat the exercise for the required number of repetitions.

1. Assume a pushup position as your partner approaches you from behind and between your legs, holding your angle or even thighs.

2. Slowly walk forward with your hands for as far as you wish. Alternately, to increase intensity, your partner can steer you wherever he or she wants you to go.

3. As you do the exercise, keep your core strong by not dropping your hips, i.e., keep them straight, which means your body should be as straight as possible.

4. To increase the intensity your partner can lift your thighs as you perform pushups – ballistic type – off the ground and then walk and repeat – a sort of interval training.

1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg, which is your starting position.

2. Begin by winding the arm, like a baseball throw, behind your head as far back as you can comfortably balance it. As you do so, extend through the hips, knees, and ankles to load up for the throw.

3. At peak extension, i.e., behind the head/neck, flex the shoulders, spine, and hips to throw the ball hard to your partner directly in front of you.

4. Catch the ball from your partner and perform desired number of repetitions.

1. Lay a flat bench or on the ground on your back with your knees bent comfortably. Also, you may find the bench will give your more flexibility for the throw.

2. Begin with the ball on your chest, held with both hands on the bottom.

3. Explode up, extending through the elbow to throw the ball directly above you as high as possible.

4. Catch the ball with both hands as it comes down. Then, repeat the next rep.

1. A partner is required for this exercise or, you can use a wall, but is not as fun.

2. Begin facing your partner holding the medicine ball at your torso with both hands.

3. Pull the ball to your chest (concentric motion), and reverse the motion by extending through the elbows (eccentric motion). To mimic sports movements, you can take a step as you throw.

4. Your partner should catch the ball, and throw it back to you.

5. Receive the throw with both hands at chest height, bringing it back into the chest in preparation for next throw.

1. This throw is a version of the overhead throw. Begin by standing while facing a wall or a partner.

2. Using both of your hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward after you jump into the air. Once your feet are in the air during the jump is when you throw the ball.

3. Make sure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner. Also, use brick-type walls for this, not sheet rock; the latter is not so good.

1. Begin by standing while facing a wall or a partner.

2. Using both of your hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.

3. Make sure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner. Also, use brick-type walls for this, not sheet rock; the latter is not so good.