Medicine Ball Chest Pass

Form sequence

1. 01 · partner

   You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

2. 02 · start

   Begin facing your partner holding the medicine ball at your torso with both hands.

3. 03 · throw · Key step

   Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.

4. 04 · return pass

   Your partner should catch the ball, and throw it back to you.

5. 05 · catch

   Receive the throw with both hands at chest height.