Objective: To develop core, shoulder stability and strength. Technique: Sit in front of a training partner with your knees bent and your partner standing on your feet. Activate your core by pulling your belly button in and up towards your spine. Slowly lower yourself back towards the floor, 5-second count, and in the middle of this eccentric movement have them throw a medicine ball above your head which you catch and only throw back at them on the way back up, which is a quicker movement, 1 second.