1. Get Strong
Medicine ball exercises help you to generate power and strength. Exercises like the medicine ball chest pass, which uses rapid movements, helps you to improve in sports and other physical activities. Doing a chest pass with a medicine ball increase your strength in three different ways. First, it builds explosive strength, as you throw the ball quickly and forcefully. As you increase explosive strength, you also increase your starting strength, speeding up the motion of your throw. Finally, you increase reaction strength as you develop the ability to catch and then throw the ball again with speed and agility.
2. Finding Force
To perform the medicine ball chest press, or chest pass, stand about 4 feet away from your partner with your feet together. Hold the ball firmly between your hands with fingers pointing in the direction of your partner and take a step forward as you quickly and forcefully pass the ball. Try not to arch the ball; rather, throw it in a straight line towards your partner's chest and then step your feet together. When your partner returns the ball, catch and throw again as quickly and with as much force as you can muster. Perform two or three sets of 10 to 15 throws.
3. On the Incline
Chest passes can be performed while sitting to help build core strength as well as upper body strength and coordination. Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly, but keep your spine straight and abs engaged. Again, while about 4 feet away from your partner, toss the ball back and forth, working on speed and strength. As this exercises is a bit more challenging, perform two to three sets of only 5 to 10 throws.
4. Add a Bounce
To begin working deeper into the traps and chest, add a bounce to the chest press. Stand a bit further apart, at least 5 feet; hold the ball at your chest just as you would for a standard pass. As you step forwards, throw the ball towards the ground between you and your partner so that it bounces into your partner's hands. Again, try to use as much force and speed as you bounce the ball back and forth, performing two to three sets of 15 to 20 throws.
5. Up Against a Wall
Don't have a partner? Don't worry, you can perform the chest press exercise alone by standing about 3 feet away from a wall and bouncing it forcefully back into your hands. Remember, speed and force are key in this exercise. Perform two to three sets of 10 to 15 throws.
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