Medicine Ball Chest Pass with Run

How to do it

1. Stand holding a medicine ball at the chest with both hands, feet about shoulder-width apart.
2. Dip the knees and lean the chest slightly forward.
3. Push the ball hard forward from the chest, straightening the arms.
4. As it leaves the hands, drive forward into a sprint and chase the ball for a few strides.
5. Let the throw carry the body forward rather than stopping on the throw.
6. Walk back, retrieve the ball and repeat.

Common mistakes

• Throwing and then starting to run. The run is part of the throw; the first step comes as the ball leaves.
• Throwing upwards. The ball goes forward at chest height, into the space you are about to run into.
• Leaning back to throw further. The lean is forward, into the run; leaning back throws the ball high and the body the wrong way.
• Running so fast you catch the ball. The run is a few strides of acceleration; the ball is retrieved afterwards, not caught.

Muscles worked

Primary

• Pecs

Secondary

• Abs
• Shoulders
• Triceps