Medicine Ball Passing Drill

Purpose:

To improve strength, flexibility and conditioning in the upper body, torso, and legs.

Setup:

Athletes pair off and stand back to back. One person in each pair starts with a medicine ball.

Instructions:

On the coach’s command, the athletes with the ball will rotate to the side to hand off the ball to their teammate behind them.
Their teammate will rotate to the same side to receive the ball.
After receiving the ball, that athlete will rotate to the opposite side and hand the ball back off to their partner.
Repeat for 10 reps, then swap directions.

Coaching Tips:

Make sure your athletes aren’t just sticking their arms out, they should be rotating their hips and shoulders to deliver and receive the ball.
The feet should be firmly planted and balanced for the duration of the drill.
As a variation to make the drill more difficult, have the athletes step a few feet away from each other.
The athlete with the ball will then rotate fully and extend the ball out behind them while their partner rotates in the opposite direction to meet them and receive the ball.
They will then rotate around and repeat for 5-10 reps before swapping directions and repeating for another 5-10 reps.

Tips for Younger Athletes:

Visualization: To help with understanding, have younger players visualize a clock. When passing to the left, they’re moving to “9 o’clock”, and when passing to the right, they’re moving to “3 o’clock”. This aids in getting a full and correct rotation.
Safety First: Remind younger athletes that it’s okay if they can’t use a heavy medicine ball initially. Starting with a lighter ball ensures they master the technique without risking injury.
Buddy System: Encourage feedback between partners. If one notices the other is not rotating fully or is moving too fast, they should communicate this. It fosters teamwork and ensures both partners benefit from the drill.
Foot Placement: Use visual markers like cones or chalk lines for younger players to ensure their feet remain in the right spot. It helps them understand the importance of a firm base.
Stay Upright: Emphasize the importance of keeping an upright posture, avoiding any bending at the waist or leaning too far backward. This can be reinforced by reminding them to “stand tall like a soldier”.

Tips for Older Athletes:

Increase Intensity with Time: As athletes get comfortable, gradually increase the weight of the medicine ball or the speed of the rotation. This ensures they continue to be challenged.
Mind-Muscle Connection: Encourage players to truly focus on the muscles they’re engaging, especially the core. This connection helps in effectively working the targeted muscles.
Advanced Variations: Introduce single-leg stances or plyometric elements like a small hop during the pass to increase difficulty and engage different muscle groups.
Controlled Breathing: Emphasize the importance of controlled breathing to sync with their movements. Inhale during the rotation and exhale forcefully during the pass. This enhances performance and stamina.
Recovery and Stretching: For older athletes, post-drill recovery becomes essential. Ensure they spend a good amount of time stretching the muscles worked, especially the obliques, shoulders, and hip flexors. This will aid in flexibility and reduce soreness.