The following video shows 5 basic movements that we perform before some of our upper body intensive training days. Here we are using a relatively light slamball, it has very little rebound, or bounce. You can find it at several online stores with an easy google search. Maybe I will sell them soon. But anyway, These movements can also be performed with a tire, a sandbag or even other implements. It's not about the tool, it's how you use it, and more importantly, how you use your body and your time. I can not overemphasize the importance of a quality warm up and preparation before intense training. If you don't have time to warm up, you don't have time to train. These points can be taken lots of different ways, I'll let you make your own conclusions. After some general warm up and mobilization drills, I perform some ballistic medicine ball throws, give them a shot if you have the opportunity. Here goes...