Hold the ball at your chest with both hands, elbows out to the sides. Push it away from you explosively, extending fully through your arms and finishing with your palms facing away, as if you were throwing it at a wall or a partner in front of you. Drive the power from your chest and arms together rather than just flicking it from the wrists — the whole point is a fast, full extension, not a gentle push. Catch or collect the ball and reset your grip at your chest before the next throw, rather than rushing straight into it off balance.