Participant lies on floor, mat or shallow bench with legs bent. Extend arms upward with hands open, ready to catch ball. Spotter holds medicine ball with both hands at arms length, directly above participant's lower chest.
Spotter drops ball above participant's lower chest. Participant catches medicine ball and immediately throws it forcefully upward, extending both arms vertically. Spotter catches ball and repeats.
Spotter stand near head to keep ball's fall directly above lower chest. Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time.