flat back exercise. toss the ball just over your head, say about three to six inches. watch the ball with your eyes and not with your face. just as the ball goes out of view, follow the ball down and catch it in the nape of your neck. it is important that you pull your shoulder blades back and keep your head up for the catch. this makes a little pocket and the base of the neck where the ball rests. it is also important to follow the ball down. if you have trouble with the ball bouncing off of your head or back, you probably need to think more 