Arms only — no trunk involvement
Throw is driven purely by the arms; power output is reduced.
Overactive muscles
Anterior deltoidTriceps
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Plyo · Upper Body
Med Ball Chest Pass Throw
Coaching cues
- Stand facing a wall or partner; athletic stance
- Catch the ball with soft hands; load the chest and triceps
- Explosively press and throw — power from the chest not just the arms
- Immediately absorb the return; repeat continuously
Common faults 2
Shoulders shrug on the catch
Upper traps brace for the impact instead of the arms absorbing.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗