HOW: Sit on the ground or the end of a bench and grasp ropes attached to a stable object in front of you. Keeping your core tight and your torso locked, violently raise and slam the ropes down using your arms' full range of motion. To add variation, alternate your arm swings.
WHY: Builds upper-body strength, core stability and endurance that keeps throws crisp all game long.
Sets/Duration/Recovery: 3×20 seconds, 60 seconds rest
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