Standing with slightly bent knees and a tight core, hold a slam ball in front of you at hip-level. Begin by raising the ball upward above your head with both hands, as you simultaneously extend the knees and hips to stand tall on the balls of of your feet. Keeping your elbows bent, forcefully throw the ball to the ground. Bracing your core and maintaning a neutral spine, immediately descend to a squat position to pick the ball up and return to the start position. Repeat this sequence at speed for the required number of reps (or time).