HOW: Start in a squat position with your feet shoulder width apart, knees bent, and your back slightly hinged forward at the hips. Hold a med ball out in front of you with both hands. Maintain the squat position as you use your hips and core muscles to throw the ball into the wall. Absorb the momentum of the ball when catching it off of the wall by rotating your core and hips away from the wall, then repeat throwing it back. The close you are to the wall the quicker the reps will be.
FEEL: You should feel your core and hip muscles working.
COMPENSATION: Maintain the squat position, don’t raise up in between each rep. Don’t use only your arms throwing the ball into the wall, use your core and hip muscles.