With both, the pass and throw, force should be transferred through the hips to the torso to initiate the throw. The pass can be performed with a partner or against a wall for a shorter distance while the throw should be for maximum distance. The object of the pass is to first initiate the movement with rapid extension of the hip and torso rotation (releasing the ball near the midline of the body) and absorbing the return pass or rebound for as short a period of time as possible before re-release. When absorbing the rebound, the ball should be caught in front of the body and brought to the side with the initial starting position. In the maximum distance throw, no rebound catch is advised. FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED!

FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! The arms are extended upward and overhead while holding medicine ball as a jump is performed. The knees, hips, and shoulders should go through complete extension, and the ankles should completely plantar-flexed at the top of the jump. The ball is released at a 45˚ angle behind and over the head for maximum distance. The feet can leave the ground.

For this drill, agility rings or cones may be used as markers to dictate the starting positions of the outside leg or the distance of the jump; otherwise the focus of each jump can be maximum distance. Start by dropping into a ¼ squat and driving forcefully off the leg opposite of the direction to be jumped laterally. Land with the hips facing in the same direction (and in the center of the agility ring if utilizing them) on the opposite leg and absorb your body weight in a ¼ - ½ squat. The ‘stick’ is essentially a single leg ¼ -1/2 squat, and then that leg is used to propel the body back to the initial position. If going for maximum distance the stick can be held for a moment; if utilizing it as a plyometric exercise the ground contact time should be as short as possible.