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Standing Medicine Ball Chest Pass
- 1 - Stand in an athletic stance facing a sturdy wall or partner, with your feet about shoulder-width apart.
- 2 - Hold the medicine ball at chest height with both hands, elbows bent and tucked slightly down.
- 3 - Brace your core, keep your chest tall, and maintain a neutral spine.
- 4 - Explosively extend your arms forward and push the ball straight out from your chest.
- 5 - Release the ball toward the wall or partner while keeping your body balanced and controlled.
- 6 - Catch or receive the ball with soft elbows, bringing it back to your chest to absorb the force.
- 7 - Repeat for the desired number of repetitions, maintaining speed and control on each pass.
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