Conditioning
Medicine-Ball Rebounder Chest Pass
The medicine-ball rebounder chest pass is a standing throw with a controlled catch that trains chest and arm power while practicing coordination on the return.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand facing the rebounder with your feet shoulder-width apart and your knees slightly bent.
- Hold the ball at chest height with both hands behind its sides.
- Push the ball forward from your chest toward the center of the rebounder.
- Follow the returning ball with your eyes.
- Catch the ball with both hands, bending your elbows and knees to absorb its force.
- Bring the ball back to your chest for the next repetition.
Form cues
- Keep your wrists straight.
- Keep your ribs over your hips.
- Exhale as you push.
Common mistakes
- Elbows flared wideAngle your elbows slightly downward rather than holding them level with your shoulders.
- Drifting toward the frameKeep your feet planted so your throwing distance stays consistent.
- Chasing a missed returnLet an off-target ball fall instead of lunging after it.
Safety
A fast or unexpected rebound can strike your face or jam your fingers. A ball that is too heavy or fatigue during repeated catches can strain your wrists or shoulders.
- Check that the rebounder is stable, undamaged, and angled according to its instructions.
- Use a light ball approved for the rebounder.
- Clear the return area of people and obstacles.
- Start with gentle test passes to find a manageable return distance; stop if the frame shifts or rebounds become unpredictable.
If throwing or catching causes wrist, elbow, or shoulder pain, choose a pain-free alternative and seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Medicine Ball
- Medicine-Ball Rebounder
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count each throw-and-catch cycle as one rep, prioritizing consistent passes over speed.