This exercise is designed to elicit force and power from the upper limbs and is especially good for people who suffer more from slow, small movements. I like this exercise for people who are tremor dominant as well. This exercise also has an element of balance when you throw the ball, and an element of control and coordination required to catch the ball on the full.
You will need a soft sponge ball for this exercise.
Face a solid wall, with your feet about hip width apart about one metre away from the wall. Grab the soft ball and bring your arms over your head. Throw the ball overarm, using both arms together and aiming for a target above head height. Ideally you should throw with enough force to catch the ball on the full.
If you are prone to back injury, I suggest you throw underarm. You could also try this from a seated position.
If you have a pre-existing shoulder injury, you could try throwing underarm from a standing position.
Level 1: If you are not able to generate enough force, then move slightly closer to the wall.
Level 2: If you feel that the exercise is too easy, then move further away from the wall, stand in tandem stance or single leg stand or on a foam block.
Level 3: If you are really getting the hang of this exercise then you can introduce the mental tasking audio track. Your focus is still on the motor task though, not the mental task.