This drill prepares an athlete to better explode out of blocks or a stance. 
Using a 5- to 15-pound ball, begin on both knees and place the ball on the ground directly in front. Keep your chest out, hips high and back, and position the shoulders in front of the ball.
With arms long and relaxed, toss the ball as far and fast as possible by quickly thrusting the hips and extending the trunk, executing a scooping or shoveling action, then catching himself in push-up position. Emphasize a full extension of the hip and shoulder action, not arm action.