Medicine Ball Chest Pass from a Three-Point Stance

How to do it

1. Set up in a sprinter's stance: one foot forward, one back, with the hand on the back-foot side on the floor and the medicine ball held in the other hand against the shoulder.
2. Or hold the ball at the chest with both hands and rest the knuckles of one on the floor.
3. Keep the hips high and the weight leaning forward over the front foot.
4. Drive out of the stance, pushing through both legs, and throw the ball forward from the chest as the body rises.
5. Follow through into a run for a few steps.
6. Walk back, reset the stance and repeat.

Common mistakes

• Standing up before throwing. The throw comes out of the drive; standing tall first wastes the leg drive on getting upright.
• Throwing the ball high. It goes out in front, low and hard, in the direction the body is driving.
• Setting the hips too low. The stance has the hips above the shoulders so the legs can drive forward; a deep crouch drives upward.
• Stopping dead after the throw. The follow-through is a few running steps; stopping short pulls the body back over the feet.

Muscles worked

Primary

• Pecs

Secondary

• Abs
• Shoulders
• Triceps