The Medicine Ball Overhead Pass is a plyometric exercise for beginners to develop neural pathways for explosive shots, body control, balance and coordination.

The Medicine Ball Overhead Pass may be implemented to improve power. The focus is on explosiveness, rather than the total amount of resistance being used. Therefore, we want to emphasize the speed of the action and control of the body.

Before you start implementing plyometric exercises into your training program you may want to learn more about tennis plyometric training and how to develop neural pathways for maximum power for better results.

Medicine Ball Overhead Pass Description

  1. Hold a medicine ball (MB) in both hands behind the head; remain 6-8 feet away from the wall/partner
  2. Take on athletic stance position; knees and hips are slightly flexed; upper-body remains straight; face the wall/partner; maintain neutral head position; keep looking forward
  3. Extend the hips forward, flex the hips and explosively throw the MB forward towards the wall/partner
  4. Catch the rebound and quickly repeat.

Common Errors

  • Athlete passes MB without prior hip extension
  • Athlete loses balance
  • Athlete releases MB early

Related Plyometric Exercises

Training Zone

In this section we provide you with some more workouts you may be interested in to optimize your training:


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