They prepare your body for realistic mobaltions because you’re not fixed to a single plane of movement. You can add throwing, swinging, and rotational movements whenever possible.
Do each exercise for 1 minute and rest for 30 seconds. Do three of these intervals and immediately start the next exercise after you finish the last 30-second rest.
Forward Lunge with Arc
Hold the ball overhead and lowering it the right side of your body (to about shoulder height) while the right leg lunges forward. As you push back and switch legs, arc the ball over your head so that when you lunge forward with the left foot the ball lowers to the left side of your body. Keep alternating.