Game version
Wall catch pairs: throw to the wall and let your partner catch the rebound. Swap.
Light Ball Chest Throws
Throw a light medicine ball from your chest into a wall with a step. Builds whole-body power safely.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Stand 2 to 3 yards from a solid wall.
Core: A step back. Smooth throws only.
- Ages
- 10 to 14
- Time
- 10 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Light ball of 1 to 2 kg (2 to 4 lb), solid wall
- Level · skill
- Developing · Eggbeater
The steps
How it works
- Stand 2 to 3 yards from a solid wall.
- Hold the ball at your chest, step forward and push it hard into the wall.
- Catch it on the rebound or let it drop.
- Do 3 sets of 6.
Coaching point
Step and push through the wall.
Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (close), Core (a step back), More (add a step). Smooth throws only.
Story
You are a star player making a perfect pass.
My best
Beat your own count
Smooth throws only. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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