Supine Chest Throw

How to perform

1. 01This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
2. 02Begin with the ball on your chest, held with both hands on the bottom.
3. 03Explode up, extending through the elbow to throw the ball directly above you as high as possible.
4. 04Catch the ball with both hands as it comes down.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.