Uploaded August 2014 | Updated September 2026, 15 hours ago
The Medicine Ball Wall Chest Pass is an upper body exercise for power development. To perform, utilize the following guidelines:
• Preparation: Stand about 2 feet away from a wall and face the wall with the feet shoulder width apart, knees slightly bent. Hold medicine ball slightly away from chest with elbows bent.
• Movement: Extend arms to throw ball against the wall, then catch and repeat this action. This should be done very rapidly.
• Tips: Use a ball that is light enough to allow more than 18-20 repetitions within 15 seconds.
• Notes: Make sure the wall is sturdy enough to withstand a medicine ball being thrown against it. To modify, the person can kneel, as well as use a lighter ball. Remember to do as many repetitions as possible within 15 seconds.
Training power with exercises like the one in the video can help enhance performance as well as increase functional ability. Additional power exercises and other components of functional training including an assessment for functional movement and corrective exercises are components of The Cooper Institute's Functional Fitness Training with FMS (www.cooperinstitute.org).
The Medicine Ball Wall Chest Pass is an upper body exercise for power development. To perform, utilize the following guidelines:
• Preparation: Stand about 2 feet away from a wall and face the wall with the feet shoulder width apart, knees slightly bent. Hold medicine ball slightly away from chest with elbows bent.
• Movement: Extend arms to throw ball against the wall, then catch and repeat this action. This should be done very rapidly.
• Tips: Use a ball that is light enough to allow more than 18-20 repetitions within 15 seconds.
• Notes: Make sure the wall is sturdy enough to withstand a medicine ball being thrown against it. To modify, the person can kneel, as well as use a lighter ball. Remember to do as many repetitions as possible within 15 seconds.
Training power with exercises like the one in the video can help enhance performance as well as increase functional ability. Additional power exercises and other components of functional training including an assessment for functional movement and corrective exercises are components of The Cooper Institute's Functional Fitness Training with FMS (www.cooperinstitute.org).
