HOW: Grab onto a medball with both hands and have a wall to one side. Jump/bound with the outside leg landing on just that foot and lower the medball down and out. Quickly, jump/bound back to the inside foot towards the wall as you throw the medball into the wall with both hands. This motion needs to be all in one controlled, fluid, motion.
FEEL: You should feel your lower body leg muscles working from the bounding. You will also feel your core and arm muscles working as you rotate your body slightly and throw the ball into the wall.
COMPENSATION: Don’t throw the ball until you are pushing off that outside foot. Don’t rotate your whole body towards the wall, keep the wall to your side.