Game version
Track follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Medicine Ball Power Throws
Build throwing power with chest passes and scoop throws using a light ball.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Do 10 chest passes against a wall.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 12 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Light medicine ball (2 to 4 lb), wall
- Level · skill
- Advanced · Throws
The steps
How it works
- Do 10 chest passes against a wall.
- Do 8 underhand scoop throws forward into open space.
- Bend your knees and drive up through your legs.
- Rest a full minute between sets; do 3 sets.
Coaching point
Legs first, arms last.
Safety: Use a light ball, throw into open space or a solid wall, and stop if your back hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the infield like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
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