Parallel Rotational Contrast Throw
Stand 3 to 4 feet away from a wall with your hips parallel to the wall. Standing on both feet, rotate back with your hips. Then, using a large range of motion, rotate your hips forward and throw a heavy medicine ball against the wall as hard as you can. Complete for the prescribed reps and then repeat with a lighter medicine ball. When throwing the lighter medicine ball, use a tighter, more compact throwing motion. Switch sides and repeat the drill.