Forward ab throw
Kneel on the floor / ground holding a medicine ball behind your head with both arms. Use your abdominals to throw it forward. Motion requires a bend at the waist and follow through with your arms.
Medicine ball sit-ups
Starting position for lead partner is sitting on the floor / ground, legs on the floor shoulder width apart and flexed at a 90 degree angle. Support partner stands 1.5 to 2 meters ( 5 to 6 feet) in front of lead partner holding medicine ball.
Support partner passes medicine ball to lead partner and allows the weight of the ball to push the upper body back and down. When the lower back touches the floor (do not wait until the shoulders touch), lead partner immediately sits up and performs a chest pass to support partner.
Medicine ball chest toss
Plyometric drills such as this one may be performed using a partner or a wall and a medicine ball that rebounds. Holding the medicine ball at chest level, throw the ball forward with a pushing motion. Keep your arms slightly extended following release.
After ball rebounds off the wall or your partner returns it, catch the ball with your arms extended, swing the weight and momentum of ball as resistance against flexing arms. Repeat throw.
Starting position is kneeling on the floor / ground with torso perpendicular to the floor. Keeping your torso straight, lean forward catching body with hands. Hands should be wider than shoulder-width apart and flexed.
Side ab throw
Plyometric exercises such as this one may be performed using a partner or a wall and a medicine ball that rebounds. Stand with one side of your body toward the wall or your partner, holding the medicine ball on the opposite side.
With a sideways motion at waist level, throw the ball across the body toward your partner or the wall. The torque should come from your waist. Stay in this position to catch the ball when it is returned and swing back into the starting position to repeat the throw.