Medicine Ball Chest Pass Power
Strength & Power
Legend
- player
- ball
- movement path
How it works
Build upper-body passing power and core strength through medicine ball chest pass throws.
What you need
- medicine ball (4–6 lbs)
- wall or partner
Your focus
Passing power and accuracy come from core and upper-body strength, not just arm speed. Medicine ball training develops the chest, shoulders, and core muscles used in every pass and finish. Athletes who train this way produce more forceful, accurate passes under defensive pressure.
Player stands 5 feet from a wall in athletic stance holding a 4–6 lb medicine ball at chest.
Execute a two-hand chest throw at the wall, catching the rebound and repeating.
Complete 3 sets of 10 throws with 30-second rest between sets.
Focus on: step into the throw, extend arms fully, follow through with fingers pointing at wall.
Goal
It's working when the ball travels fast and far after the release, the power should be visible. A weak throw means the mechanics or the strength isn't there yet.
Helpful cues
- Step into every throw, power comes from the legs and core, not just the arms
- Snap your wrists at the end, fingertips to the target
- Catch and re-throw immediately, no holding between reps
Adjust the challenge
Make it easier
Strip it back
Use a lighter ball (2 lbs) or move closer to the wall.
UpLVL it
Add the next challenge
Throw from a single-leg stance, 5 reps each leg.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.