Medicine Ball Overhead Throw

Hold a medicine ball with both hands and face your target, feet about shoulder-width apart. Load the ball back behind your head by bending your elbows and arching slightly through your upper back, then drive through your legs and whip your arms forward to release the ball up and out in front of you. The power comes from your hips and legs first, with your shoulders finishing the throw rather than starting it. Let your arms follow all the way through after release instead of stopping them dead, which is what actually strains the shoulder over time. Reset with a fresh ball each throw rather than trying to control an unpredictable bounce back toward your face.