Med Ball Chest Pass
This exercise is a great plyo drill for the upper body.
To begin, start with feet slightly wider than hips, knees slightly bent and feet anchored into the ground. Hold the ball at chest level with elbows at a 45 degree angle. Explosively chest pass the ball into the wall. As the ball comes back to your chest, tighten abs and the rest of your body tight. The only thing that should move is your arms. As soon as the ball hits your hands, reverse it as quickly as possible and repeat for desired number of reps.