The player will alternate throwing a small medicine ball one handed with a serve like motion but facing the net, with fast explosive serves. The idea is to work on accelerating the arms and then transferring this motion to the serve.

Load and Frequency:
The player should throw 5 or 6 times as fast as possible and then serve 4 to 6 times at maximum speed. The whole process should be repeated 4 to 6 times.