Upper armsMedicine ballBeginner
Supine Chest Throw
Lie on your back with knees bent, ball on your chest held from underneath. Extend the elbows to throw it straight up, then catch it on the way down.
- Difficulty
- Beginner
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 5
Form sequence
01 · position
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
02 · grip
Begin with the ball on your chest, held with both hands on the bottom.
03 · throw · Key step
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
04 · catch
Catch the ball with both hands as it comes down.
