One Knee Throws

From a half-kneeling position (throwing-side knee down), hold the plyo ball in front of you with your elbow bent to 90 degrees. Engage your core, and rotate your torso away to load, keeping your hips forward. Your arm should follow into a scap retraction position. Quickly rotate back and drive the ball into the wall with force, focusing on a crisp, explosive release powered by your core and upper body, not your legs. Your leg should drive back into your hip simulating a lead leg block.