Equipment Preparation: Choose a moderately sized, bounce-able ball – something like a medicine ball or a heavier rubber ball.

Starting Position: Begin in the bear claw position. This involves getting on all fours with your knees slightly lifted off the ground, so your weight is on your toes and hands. Your back should be flat, and your body should form a straight line from your head to your knees.

Engage Core and Shoulders: Activate your core and shoulder muscles for stability. This position is crucial as it forms the base of the exercise.

Ball Grip and Positioning: Hold the ball in one hand. Ensure that your other hand is firmly placed on the ground for support.

Bounce the Ball: Gently bounce the ball on the ground while maintaining the bear claw position. The movement should come from your arm and shoulder, not from dropping your body towards the floor.

Catch and Repeat: After bouncing the ball, catch it with the same hand or alternate hands. Keep your movements controlled and steady.

Maintain Form: Throughout the exercise, be vigilant about your form. Avoid raising your hips too high or letting them sag.

Breathing Pattern: Maintain a regular breathing pattern. Inhale deeply in the stable position and exhale during the ball bounce.

Repetitions and Duration: Start with a short duration, like 30 seconds to 1 minute, and gradually increase as you build strength and coordination. Aim for consistency in the bounces and catches.