Start in a standing position with the ball at waist level. Drop into a half squat position.

Keeping the back straight, explosively jump and perform an underhand throw with both arms up into the air. The player should move from a triple flexed
position (hips, knees, ankles) to a triple extended position (hips, knees, ankles).

Land in a balanced position with the weight on the balls of the feet and the knees and hips slightly flexed. Let the ball bounce. Pick it up and repeat the movement.

Perform 1-3 sets of 6-12 repetitions.