Perform these exercises with a partner.
Medicine ball throwing
Stand in a straight position with feet together, grab the medicine ball with hands behind the ball and elbows out; at the same time, step forward and push the ball towards your partner. The repetition is complete only if you straighten your arms after every throw. Make 2 sets of 8 to 10 repetitions.
Lay back double arm throw
Sit on the floor with bend knees forward and upper body leaned back but supported by another medicine ball or something else. Throw the ball to your partner (who is in the same position as you); he returns it back to an overhead position where you catch it, stretch back and move the upper body forward to make another throw. Make 2 sets of 8 to 10 repetitions.
Straight arm standing throw
Stand straight with legs together and hold the medicine ball with arms straight above your head. Make a step forward and throw the ball to your partner from up high. He catches it in the same position and returns back in the same manner. Make 2 sets of 8 to 10 repetitions.