ER Toss and Catch

Start in a position with your elbow elevated to shoulder level and in line with your shoulders. Bend your elbow so that your fingers face forward with your palm facing down (0 degrees of ER). Quickly rotate at the shoulder and throw the ball upward. Your fingers should be pointed upward (90 degrees of ER) as the ball is on its way up. As the ball comes back down, slap the top of the ball hard while catching and sticking it in the starting position for 2 seconds. Do not let your arm dip below parallel with the ground.