Med Ball Backwards Throw
This is a great exercise for developing power in the legs. A great alternative to Olympic lifts for beginner athletes.
To begin, start with your feet wider than hip width. Squat down, holding the ball in your hands. Keeping your chest up and letting the ball drop between your legs, explosively throw the ball up and backwards. Be sure to keep your arms straight and extend all the way through your hips, legs and ankles.