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Step 1
Perform the two-handed thrust medicine ball exercises with a partner, as you will need to toss the ball back and forth. The two-handed thrust works to strengthen the arms and abdomen and can be a great way to improve your hand-eye coordination.
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Step 2
Stand 5 or 6 feet away from your partner with your feet spread a bit further than shoulder width apart. Your dominant leg should be behind you with your foot turned out slightly while your non-dominant foot is forward and pointing straight ahead.
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Step 3
Keep your back tall and straight as you perform the exercises. It may help to pretend as if a string is connected to the center of your head, pulling your up and lengthening your spine.
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Step 4
Have your partner toss the medicine ball to you gently with an underhand throw. As soon as you catch the ball, allow your body to drop forward slightly and push it forward hard and fast, returning it to your partner.
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Step 5
Make sure that your feet remain flat on the floor throughout the exercise and that your forward motion is smooth and easy to help prevent back injury. Always begin practicing medicine ball exercises slowly, gaining speed and throwing with more force as you gain strength and become comfortable with the ball.
