Medicine Ball Chest Pass

1. Stand two to three meters from a solid wall or a partner with your feet shoulder width apart and knees slightly bent.
2. Hold a light medicine ball (2 to 5 kg) at chest height with both hands, elbows pointing out and slightly down.
3. Brace your core and shift a little weight onto the balls of your feet.
4. Drive the ball straight forward from your chest as explosively as you can, extending your arms fully at release.
5. Let your hips and torso follow the throw so the whole body contributes to the pass.
6. Catch the rebound with soft elbows, absorbing it back into your chest, and reset your stance.
7. Perform 3 to 5 sets of 5 to 8 quality throws, resting fully between sets so every rep stays fast.

Common Mistakes

• Throwing a heavy ball: Anything over 5 kg slows the throw down and turns a power drill into a slow press. Pick a ball you can launch fast.
• Arms only: Releasing with the arms alone leaves the legs and hips out of the movement. Let the whole body drive the ball.
• Standing too close to the wall: A short distance gives you no time to catch and reset. Step back until the rebound is easy to control.
• Chasing reps over speed: Fatigue kills output on power work. Stop the set as soon as throws start looking slower.