Medicine Ball Chest Pass and Sprint
Muscles worked
Instructions
- 1Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
- 2While taking your first step draw the medicine ball into your chest.
- 3As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Medicine Ball Chest Pass and Sprint
The medicine ball chest pass and sprint is an explosive drill combining a powerful chest push with an immediate athletic sprint. Unlike a traditional press that builds strength under continuous tension, this movement develops power and speed of execution, two qualities essential in contact sports and sprinting. The step-step-throw sequence mimics real on-field pushing patterns, making it an excellent athletic conditioning drill. It dynamically engages the chest, shoulders, and core bracing. It's best suited to performance-focused sessions rather than pure hypertrophy work.
check_circleBenefits
- check_circleBuilds explosive chest power
- check_circleCombines an upper-body push with acceleration
- check_circleDirect carryover to contact sports and sprinting
- check_circleDynamically engages core bracing
lightbulbExecution tips
- lightbulbUse a medicine ball weight suited to your level, not too heavy or too light
- lightbulbPush the ball with your arms AND torso, not just your wrists
- lightbulbStart sprinting immediately after the release
- lightbulbPerform the drill in a clear, safe open space
warningCommon mistakes
- warningThrowing with the arms only, without engaging the torso
- warningForgetting to sprint immediately after the release
- warningUsing a ball too heavy, killing execution speed
- warningSkipping a warm-up before an explosive drill
helpFrequently asked questions
Does this exercise replace the bench press?expand_more
No, it complements strength work by developing power and speed, not maximal strength.
What medicine ball weight should I use?expand_more
A light to moderate ball (about 4-8 lb) is enough to prioritize execution speed.
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