Throw the ball at the the board and catch it. Step right foot forward and back. Next throw the ball at the the board and catch it, step left foot forward then back. Next two right throws and catches and right footed steps forward and back twice. Next two throws and catches and two left footed steps forwards and back. Continue going up in throws and steps, maybe go up to twelve throws and catches and right and left footed steps. Note it sounds hard but you are doing a step forward then back. So 12 steps is one step forward one step back, one step forward one step back until you get up to 12. Steps like on the spot. Remember with your throws you will do 12 then 12 steps.