With a medicine ball the size and weight that a player can handle you can do: 1) Overhead Throws 2) Chest Passes 3) Figure 8 around your legs 4) 2 Lines -pass and exchange 5)Pass with a partner down the floor and back 6) Squat to Press: Start with medicine ball directly overhead with arms extended. Lower medicine ball to chest level while performing a parallel squat in a smooth and controlled manner. 7) Sit-ups: Sit facing partner with knees in a bent position. Hold arms above head. Upon receiving the ball, perform a sit-up and forcefully throw ball back to your partner. 8) Seated Side Throw Sit with knees in a bent position with partner sitting to either side. Partner passes ball to the outside hip. Upon receiving ball, athlete twists trunk lightly tapping medicine ball behind hip and throwing medicine ball back to partner. 9) Diagonals: Place medicine ball slightly outside either hip. Raise medicine ball above shoulder extending arms. Lower medicine ball in a diagonal pattern outside the opposite hip. Repeat motion. 10) Figure 8: Stand with back to partner one arm`s length away, and medicine ball extended from chest. Keeping the feet and hips stationary, twist the torso and pass the ball to partner who twist in the opposite direction. Pass should be executed with both partners turning in the opposite direction to one another.
These 10 drills can get you started on a good upper body program that is specific to basketball.
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