Supine Chest Throw
Level: beginner
Category: plyometrics
Force: push
Mechanic: compound
Equipment: medicine ball
Primary muscles: triceps
Secondary muscles: chest
shoulders
Instructions:
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
Begin with the ball on your chest, held with both hands on the bottom.
Explode up, extending through the elbow to throw the ball directly above you as high as possible.
Catch the ball with both hands as it comes down.