The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a full-body med ball exercise.

Who’s Doing It

• ATP Evolution (Cleveland)

Sports Performance Benefits

This exercise strengthens your lower body during the Squat and your upper body during the med ball toss. Your core and lower-body stabilizer muscles must engage to keep you balanced on the unstable BOSU ball when throwing and catching the med ball.

BOSU Squat With Med Ball Throw How To

• Stand on a BOSU ball with your feet hip-width apart. Have a partner stand about eight to 10 feet in front
• Have your partner toss a med ball toward your chest. Catch the med ball with your hands at chest height
• Bend your hips and knees to lower into a Squat
• Drive up out of the Squat and throw the med ball to your partner
• Repeat for specified reps

Sets/Reps: 1-2×10

Coaching Points

• Perform this exercise on its own or in a circuit (as demonstrated in the video above)
• Keep your hips, knees and ankles in line
• Keep your back straight, head up and core engaged
• Maintain your balance throughout the exercise