Lower the chest to the floor and forcefully extend the arms to propel the upper body completely off of the floor. When loss of ground contact occurs, perform a clap before falling back into position with the chest lowered to the floor. As soon as the chest is lowered to the floor rapidly perform another repetition to minimize contact time with the floor. A progression would include getting the feet off the floor as well. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

Forcefully extend the arms forward to propel the medicine ball to the partner or wall. As the ball is returned, absorb the ball and release it as rapidly as possible. The arms do not have to fully extend in a pass as the idea is to perform rapid reps with minimal contact time with the ball. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.