1 - Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest height.
2 - Face sideways to your target, whether it’s a wall or a partner. Stand at a distance where you have enough room to throw the ball laterally.
3 - Position your non-throwing foot slightly in front for balance.
4 - Rotate your torso away from the target and then explosively twist your torso while extending your arms to throw the medicine ball laterally toward the target. Your weight should shift onto your back foot.
5 - As you throw the ball, pivot on your back foot and follow through with your throwing arm. Your body should face the target at the end of the throw.
6 - Catch the ball on the rebound or retrieve it from your partner.
7 - Perform the desired number of repetitions on one side before switching to the other side.
