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. As soon as the ball hits the floor squat down and place your hands palms down on the floor in front of your feet. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your arms fully extended in a high plank position. Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to a standing position, picking up the ball as you do so and returning to the start position. Repeat this sequence at speed for the required number of reps (or time).