HOW: Begin by holding a medball at your waist with your body perpendicular to a wall. Slight squat down by bending both knees and hinging forward at the hips. Shift your weight to the outside leg(away from the wall). Hop two times with that leg towards the wall. On the second hop, plant the opposite leg and throw the ball at the wall with both hands twisting your body and forcefully throwing the ball.
FEEL: You should feel the leg muscles in the leg hopping working. You will also feel your core and arm muscles working as you twist and throw the ball.
COMPENSATION: Hop only on the outside leg. Do this all in one motion, don’t pause until after catching the ball.