The resistance band medicine ball chest pass exercise is going to work on strengthening the players upper body, but it is also going to work on a specific basketball movement. It is going to train the player to be strong with the ball when making a chest pass, and also 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 when you are in the weight room, you are doing basketball specific exercises that are going to translate over onto the court. For example, body builders 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 are going to help you become faster, quicker, and more explosive.
Exercise Name: Resistance Band Medicine Ball Chest Pass Exercise
Exercise Goal: Build upper body strength and learn to be strong with the ball when making a chest pass.
Equipment Needed: Medicine ball, resistance band, and a partner (optional).
Tips: 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.
- Wrap the resistance band around your back and then put your thumbs/palms in each end of it.
- Grab the medicine ball and hold it at chest level close to your body.
- Stand with your feet in a staggered stance.
- Now push the ball straight out simulating a chest. Make sure the arms go all the way out.
- Bring the ball back in to the chest, and then repeat.
- The partner is going to be fouling and grabbing the players arms while they complete all of the repetitions.