Arms generate the pass — no hip rotation
Upper body dominates; core rotational power is untrained.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Full Body
Med Ball Pass (Partner / Wall)
Coaching cues
- Stand facing a wall or partner; athletic stance
- Receive the ball with soft hands; load into the hips
- Explode — rotate and pass from the hips, not the arms
- Follow through fully; reset before the next rep
Common faults 2
Knees lock — no base involvement
Ground force not transferred through the chain; all arms.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗