While dropping back continuously for 20 yards, plant and drive your front foot into the ground while bringing your back knee up and back. This works to lengthen the larger steps in your drop.
In a normal stance, jump and throw the ball to your partner who is standing 10 yards away. In a single movement, leave you feet and rotate you hips to generate power and throw the ball. Focus on pushing off your back foot and using your hips to throw the ball