Resistance Band Medicine Ball Chest Pass Exercise

Resistance Band Medicine Ball Chest Pass Exercise


The resistance band medicine ball chest pass exercise will work on strengthening the player’s upper body, but it is also going to work on a specific basketball movement. It will train the player to be strong with the ball when making a chest pass and just holding onto the ball and keeping from being stripped when a defender is reaching and grabbing for the ball.

As a basketball coach or player, you want to make sure that you are doing basketball-specific exercises that will translate over onto the court when you are in the weight room. For example, bodybuilders and basketball players don’t lift the same way because they aren’t trying to accomplish the same goals. You want to supplement your on-court basketball training with exercises that will help you become faster, quicker, and more explosive.



Basketball Exercise Overview

Exercise Name: Resistance Band Medicine Ball Chest Pass Exercise

Equipment Needed: Medicine ball, resistance band, and a partner (optional).


Similar Basketball Exercises and Resources


Goals of the Exercise

  • Build upper body strength and learn to be strong with the ball when making a chest pass.


Coaching Points

  • Don’t let the ball drop down from chest level.
  • Keep the movement in a straight line and stay strong with the ball the whole time.
  • If you don’t have a partner, you can do the exercise without a fouler.


Basketball Exercise Instructions

  1. Wrap the resistance band around your back, and then put your thumbs/palms in each end of it.
  2. Grab the medicine ball and hold it at chest level, close to your body.
  3. Stand with your feet in a staggered stance.
  4. Now push the ball straight out, simulating a chest pass. Make sure the arms go all the way out.
  5. Bring the ball back into the chest and then repeat.
  6. The partner will be fouling and grabbing the player’s arms while they complete all of the repetitions.


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