The medicine ball throw builds explosive rotational power—essential for increasing throwing distance. Holding a medicine ball at chest level, stand next to a wall with feet shoulder-width apart. Rotate your torso 90 degrees away from the wall, then explode 180 degrees in the opposite direction and release the ball in the direction of the wall. Catch it on the rebound after it bounces, and return to the starting position. Perform 3–5 sets of 3–5 reps on days you train your upper body.