Need ball and your stick. Hold stick out in front of you with ball in pocket. Arm should be inline with shoulder and a slight bend in your elbow. We want to isolate the wrist/wrist mobility. Flex your wrist down with ball to the lowest point before ball rolls out and then extend back into place. Arm should NEVER move. Just wrist. Controlling the movement is key. Once you've done the full range you can add a pop at the end. Flex/extend back to inline and then use wrist to pop ball into air and catch. Ball should hardly leave stick.
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