Example of have to use this equation please using 9.8 m\s\s would be appreciated.I'm assuming they want this: y=Vo*t + 1/2 at^2, where y is distance it travels up, Vo = initial vertical velocity, a = gravity or 9.8 m/s^2 and t for time.
Basically you need to figure out what you want your initial velocity to be, or how fast you want to throw it upwards. That will allow you to figure out how high it will go and the time it takes for you to throw it up and for it to fall down to the ground.
Now, once you have the time, all you need to do is have a separate velocity, or horizontal velocity, to determine how much you want it to travel forward.
Probably gonna precalculate the values then do what driesgrudolf said or whatever his user is. ;o