Plyometrics when correctly done is a very efficient and effective method as it results to more significant gains. Provided below is one example of a good plyometric drill.
Overhead throws need a wall, or another individual, and a medicine ball or basketball. Start by moving as you face the wall directly in front at a safe distance, the ball in your hands and firmly grasped with you arms extended above your head. Stand properly so that you have enough balance to sustain the whole set. This can be done by standing on your feet and separate each foot for about a shoulder-width apart, and one foot should be ahead of the other. If you are already prepared, extend your arms in front explosively, which would lead to the ball being thrown off the wall with all the force you applied. Then, catch the ball as it returns after bouncing and go back to you original position. Instantaneously do the whole procedure over again.