Medicine Ball Chest Pass
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Medicine Ball
Primary muscle group
Pectoralis Major
Secondary muscle groups
Triceps Brachii, Anterior Deltoid, Trunk
Movement pattern
Horizontal Push Throw
Training goal
Explosiveness
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby, Basketball
Overview
Purpose. Develop upper-body pushing power with no deceleration phase.
How it fits the system. A beginner-level horizontal push throw entry in the Ballistic Training section, programmed to develop explosiveness. Related work in the library: Medicine Ball Punch Throw and Medicine Ball Side Toss.
Primary muscles
Pectoralis Major
Secondary muscles
Triceps Brachii, Anterior Deltoid, Trunk
Movement pattern
Horizontal Push Throw
Equipment
Medicine Ball
Difficulty
Beginner
How to Perform
- Stand facing a solid wall about two metres away with a medicine ball at the chest.
- Set the feet shoulder width apart in an athletic stance.
- Brace the trunk and load slightly by bending the elbows.
- Drive the ball explosively away from the chest towards the wall.
- Follow through with the arms fully extended.
- Catch or collect the ball, reset and repeat with full intent.
Coaching Cues
- Every throw should be maximal.
- Drive from the legs and trunk as well as the arms.
- Stop the set when throw speed drops.
Common Mistakes
- Throwing at submaximal effort.
- Using a ball that is too heavy to move quickly.
- Doing high reps until it becomes conditioning.
Progressions & Regressions
Progressions
Increase ball weight slightly or add a step into the throw.
Regressions
Use a lighter ball and a shorter distance.
When to Use It
When to use
For upper-body power development.
When not to use
With shoulder or elbow pain during explosive pressing.
Programming
4 to 6 sets of 3 to 5 maximal throws.
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