Start by laying on the back, knees bent, and feet on the floor. A coach (or another player) stands above your head holding a 3-5 kg medicine ball.

Extend the arms upward (skyward) in preparation to catch the medicine ball.
The coach drops the medicine ball towards your chest as you lay on the ground. Catch the ball with both hands and decelerate the ball as it moves towar your chest.

Immediately reverse the direction of the ball by performing an explosive chest
pass straight upwards, throwing the ball back to your coach. The coach (or partner) catches the ball and drops it back down to your chest. Perform 1-3 sets of 6-12 repetitions.