Exercise Library
UPPER BODY & ARM SWINGbeginner
Medicine Ball Chest Pass
A lower-to-upper force-transfer drill — the chest pass turns hip drive into arm speed, teaching the same leg-to-core-to-arm chain that powers the jump arm swing. Start with a slight hip hinge, then drive the hips forward and release the ball as fast as possible.
Chest, triceps, core, legs3-4 sets × 6-8 reps
Coaching cues
- 1.Hips drive first — the arms finish the throw
- 2.Step into the pass from a staggered stance
- 3.Explode the ball as fast as possible, not as far as possible
- 4.Reset and catch the rebound between reps
Detailed training method
[Steps]1. Staggered stance facing a wall→2. Hold the ball at the chest, elbows down→3. Slight hip hinge→4. Drive the hips forward and release the ball as fast as possible→5. Catch the rebound and reset
[Common Errors]✗ Arms-only throw→the hips must drive first ✗ Slow release→explode; speed beats distance ✗ Arching the low back→brace the core and use a lighter ball
[Progressions]Chest pass from a stance→step-in chest pass→chest pass + squat jump→scoop throw
[Jump-Specific]Trains the lower-to-upper force chain shared with the jump arm swing; a fast, snappy release transfers to a quicker arm whip at takeoff
Use a throwable med ball (not a slam ball); stop if the low back arches at release
Related exercises
Weighted Pull Up
Pull-ups with added weight around the waist
Medicine Ball Overhead Throw
Mimics the jump arm-swing pattern — overhead med-ball throws train upper-body power and whole-body coordination; the upward arm action matches the jump swing exactly
Push Press
Identical to the jump force chain — the push press trains the lower→core→upper explosive transfer and the end-range power of the arm swing