Squat and Overhead Throw

Squat down holding the ball at your chest, drive up and press it overhead to your partner, who catches it high, drops into their own squat and sends it back. The rhythm turns a plain set of squats into something closer to a game of catch with your legs doing the work. Distance is the easy scaling dial. Stand close for a soft, short toss when either of you is new to it, and step back for a longer, more explosive throw. Keep the chest up and the shoulders down on the catch, and pick a ball light enough that the weaker partner can press it cleanly for the whole set.