HOW: Start by grabbing onto a medball and stand with a wall at your side. In a narrow stance, step to the side with your outside foot shifting your weight to that foot. Push into the ground with the inside part of your foot, transferring your energy up through the knee, hip, core and to the ball pushing the medball into the wall. You will push the ball with your outside hand as you rotate your outside hip and upper body towards the wall.
FEEL: You should feel your core, hip, and arm muscles working as you use your whole body to launch the ball into the wall.
COMPENSATION: Make sure to build the energy up from your outside foot and leg. Don’t just step, turn, and throw the ball.