Partner Medicine Ball Chest Pass Feed | Friends

Quick Intro

In this drill two partners stand two to three metres apart and fire a medicine ball back and forth with explosive chest passes. Each person catches the incoming pass, lets it load into the chest and drives it straight back, without stopping to reset. Both pass and both catch on every rep. It is a common power drill in team-sport conditioning, where the partner acts as a moving wall that sends the ball back for the next rep.

How to throw a powerful chest pass, from the ball at the chest to the full push and follow-through, is taught at Medicine Ball Chest Pass. This guide covers feeding it with a partner: the distance, the ball weight and keeping each pass powerful as the exchange speeds up.

What You’ll Need

A medicine ball heavy enough to need a real push, usually three to five kilograms. Both partners have to be able to catch it at speed.
Clear space of about five metres by three.

How It Works

Stand facing each other, two to three metres apart, in an athletic stance: feet shoulder-width, knees bent, chest up.
The partner with the ball holds it at the chest, elbows wide.
They drive the ball explosively to the other partner’s chest, pushing through the arms and stepping or leaning into the pass.
The receiver catches with the hands spread behind the ball and lets it sink to the chest, elbows bending to absorb it.
Without pausing, the receiver uses that bend to load their own pass and drives the ball straight back.
Continue for the agreed reps or time.

Feeding Well

Pass to the chest. A pass that arrives at the chest can be absorbed and returned in one movement. That catch-and-drive rhythm is what builds explosive power here. A pass to the face or the waist breaks it.

Every pass is a full effort. Speed of exchange matters, and so does the power of each pass. If the passes turn into soft pushes to keep the rhythm going, slow the rhythm down.

Match the ball to the catcher. The ball weight is set by what the weaker catcher can absorb at speed. A ball that is too heavy turns the catch into a struggle and the pass into a shove.

Stand close enough. If the ball is dropping before it reaches the catcher, move closer. Controlled passes at a short distance beat long, looping ones.

How Many

Sets of 10 to 15 passes each, or 20 to 30 seconds of exchange. Rest a minute between sets. Three or four sets is a good power block. Stop the set when the passes lose their snap.

Making It Easier or Harder

Easier: a lighter ball, a shorter distance or a slower exchange agreed between you.
Harder: a slightly heavier ball, more distance or a step forward into every pass.

Staying Safe

Use a ball weight both can catch safely at pace.
Stand close enough that passes stay controlled.
Keep the elbows soft on the catch. A stiff-armed catch jars the wrists and elbows.
Stop for wrist, elbow or shoulder pain.

Common Mistakes

Throwing from the arms only. Step or lean into the pass so the legs and trunk help.
Catching with straight arms. Let the ball come in.
Rushing. A fast exchange of weak passes builds less power than a steady exchange of strong ones.
Passing to a partner who is not ready. Wait until their hands are up.

Fitting It Into a Session

Put it early, after the warm-up, while both partners are fresh. Power work loses its value when tired. It pairs well before a pressing exercise such as Push-up or a bench press.

Getting Better Over Time

Increase the ball weight slowly, or the distance, while keeping every pass sharp. Keep notes of the ball weight and rep counts so both of you know where you started.

Partner Wall Ball Catch and Throw uses a lighter ball and focuses on quick hands.
Partner Medicine Ball Rotational Throw Feed feeds a rotational throw for power.
Medicine Ball Squat Pass adds a squat to each pass.

FAQ

How is this different from catch and throw?

Catch and throw is about quick hands and reaction with a light ball. This drill uses a heavier ball and aims for maximum power on each pass.

Should we count reps or time?

Either. Reps keep the effort honest, time keeps the rest periods even.

What if one of us throws much harder?

The harder thrower sends passes the other can still catch cleanly. Matching the catcher’s ability is part of feeding well.