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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Stand facing a wall or partner with the medicine ball held at the center of the chest.
- 02Load the legs slightly and extend the arms explosively to send a straight chest pass forward.
- 03Begin accelerating as soon as the ball leaves the hands rather than watching it from a stationary position.
- 04Run through the release point and collect or receive the ball in a balanced athletic position.
- 05Decelerate under control, reset the starting distance, and repeat.
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Variations
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Alternatives
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