Start sideways to the wall. Always turn your hips and torso with the ball. This will limit rotation on your vertebrae. We’re trying to develop power in your hips anyway so let’s use them. Brace your torso and throw that ball into the wall as hard as you can. While doing this make sure your hips turn and your back knee drops in and push off the back foot. -
Start at 3x5/ side and build your volume up to as much as 6x5. 8-12 lb med ball will be good for most of your female athletes and 15-20 will be good for most of your guys. Med ball work is about the speed of movement, not med ball weight!