Push a soft ball hard off your chest at a wall, and catch it coming back.

Chest pass

Move something else · ages 5 to 14 · Counted in reps · 🤫 Quiet

How to do it

Both hands behind the ball.
Push with your legs as well as your arms.
Soft hands to catch: let the ball come to you.

Blow out as you throw.

A soft ball or a rolled-up sock, A wall
A room you can take three steps across.

Light is right. If it's hard to hold, put it down.

Watch out for this

Bend your knees a little and push the floor as you throw.

Arms only, legs doing nothing.

Make it fit you

The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.

Easier

Stand closer to the wall, and roll it instead of throwing.

Harder

Catch it and throw it straight back, ten in a row.

Sitting down? Throw from a chair: the arms and the aim are the same.

What it trains

🚀 Springiness 🎯 Aim 🤹 Putting it together

Which muscles do the work

Chest muscles Triceps Shoulder muscle Thigh muscles

Tap one to see it in the Body.

Where you'll do it

Ball and BackThrow and ChasePass and SquatKeep It UpA game Pass and MoveA game Sock BasketballA game Hold It Till It Comes BackA game Two Balls at OnceA game

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