Kneeling Chest Pass

This exercise is best performed with a partner of similar athletic ability with a suitable medicine ball, however if working alone, aim to use a rubber ball against a solid wall, so that the ball will bounce back to you.

Start the exercise with the back of your hands close to your upper chest, firmly grasping the medicine ball whilst keeping your elbows high.

Your partner should stand a suitable distance away from you, with their arms extended out to catch the ball at chest height. Fully extend your arms from your chest, aiming to keep your arms horizontal to the floor, passing the ball towards your partner's hands.

Your partner will then catch the ball, absorb the impact and repeat the process, taking the ball to their chest, prior to passing it back to you.

A number of different starting positions can be utilized, such as seated – kneeling – standing – standing on one leg or a combination of these positions – if your more athletic than you partner, you may decide to sit, whilst they can be kneeling, as you will find it harder to throw the ball further in a seated position.

Concentrate on enabling the ball to travel horizontally, rather than in a semi circle, focusing on passing the ball to your partner's hands. If working against a wall, start in a position close to the wall, gradually moving backwards, however aim to hit the wall in the same place each time.