1. Medicine Ball Drops: This is a drill that will require the use of a partner. Note, that this particular drill should be performed with correct technique and with serious concentration to avoid injury. To execute this drill you want to get your hands on a medicine ball. Either a soft medicine ball or a traditional hard will work even though a softer ball might be a better preference for a beginner to start this drill. You can begin with a weight between 10-16 lbs depending on your level of strength. You want to find an elevated surface like a plyometric box, bench, or chair that your partner can stand on. The person that will participate will lie down on the floor with their head at the elevated surface looking up at their partner who will be holding the medicine ball for a drop.

Next, the individual on the ground will extend their arms and their partner will drop the med ball. The person on the floor will catch the ball, absorb the weight, and explosively chest pass it vertically back up to their partner. Every repetition will be performed in constant succession.

2. Soft Medicine Ball Power Slams: For this drill you will need to get your hands on a small SOFT medicine ball that is also filled with sand. You can find these in just about any store like Target or Wal-Mart. Get either an 8 or 10 lb ball. To execute the power slams you want to start with your feet shoulder width distance holding the ball overhead with both hands.

Next, you want to forcefully and quickly throw the ball down into the ground and catch it on the first hop! This is more difficult than it appears being that the ball will hardly bounce. You must drop your hips fast and get your hands underneath the ball quickly in order to catch it off of the first bounce. This will help you to develop tremendous upper-body power, core strength, and enhance your overall fitness.