How to do it
Snap your wrists fully so your fingers point at the wall on release.
- 1
Stand facing a wall, holding a medicine ball at chest level with both hands.
- 2
Step forward with one foot for stability.
- 3
Explosively push the ball away from your chest towards the wall.
- 4
Catch the ball on the rebound and immediately go into the next pass.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your core and use your chest and arms to generate force, keeping your movements explosive yet controlled.
Common mistakes
- ✕Throwing with both feet planted square
- ✕Catching the ball with straight locked elbows
- ✕Dipping the ball below chest before passing