How to do it: Mark a target strike zone on a wall about five or six feet high, grab a 10- to 12-pound medicine ball, and stand 15-20 feet away. Face the wall in your batter's stance with your top hand behind the ball, which should be at chest height [1].

Throw the ball against the target as hard as you can, using your opposite hand to guide the ball [2]. Do two sets of 12 on both arms.

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