HOW: Start by holding a medball while standing fairly close to a wall to the side of you. Begin by stepping laterally with the inside leg towards the wall. Load that leg up by slightly bending the knee, hinging forward at the waist. As you are stepping with that leg, use both hands to throw the medball into the wall. Catch it as you are returning to the starting position.
FEEL: You should feel your leg and core muscles working the most.
COMPENSATION: Make sure to keep your hips perpendicular to the wall even while throwing the ball.