Med-Ball Chest Pass (Wall)
Demo video coming soon
How to Do It
Stand facing a wall in an athletic stance, holding a med ball at the chest. Explosively press/throw the ball into the wall as hard as possible (like a basketball chest pass), then catch the rebound and immediately reset or repeat. Brace the trunk and use the legs slightly. Throw with maximal intent each rep, catching softly to absorb.
Why It Works
A ballistic horizontal press training maximal concentric velocity and rate of force development in the chest, shoulders, and triceps; the throw lets the athlete express pressing power without deceleration at the end, building explosive upper-body push.
Hockey Transfer
Mirrors the explosive two-arm push used to shove opponents off the puck and create space in battles; builds the fast horizontal force production of the pressing muscles used in contact along the boards.
Coaching Cues
- "Punch the ball into the wall"
- "athletic base, brace"
- "catch soft, throw again"
Common Mistakes
Throwing slowly (no power); all arms, no brace; not catching/absorbing the rebound; standing tall (no athletic base)
Progression / Regression
heavier ball or add a step/load
lighter ball or closer to the wall
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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