We have used up to 2 hops + throw + 10m sprint, it all goes to hell in a handbag if they try the 3rd hop. We have used 7kg med ball for stronger guys but its not long before technique deterioates, more consistent with 5kg, under 17 guys 4kg, females either 3kg or 4kg. Normally do a set of 5 reps, standing squat + throw + 10m, set of 5 jump throw sprint, then 5 reps of double jump if technique is okay. We usually start off with a set of 5 reverse overhead med ball throws just to get things moving.