Power · Level 1
Wall chest pass
Throw the ball from your chest against the wall and catch it softly.
- Suggested dose
- 3 × 8 rep · 45s rest
- Equipment
- Medicine ball + Clear wall
- Works
- Chest, Triceps, Deltoids
- Pattern
- Push, Plyometrics
How to do it
- Face the wall at 1.5–2 m, ball at your chest.
- Push explosively straightening your arms.
- Catch and flow into the next rep.
Key points
- Fast, no pause on the catch
- Chest up
Common mistakes
- Throwing with little intent
Why it helps your tennis
Upper-body pushing power for firm volleys and the serve.
Source: Complete Conditioning for Tennis, ch. 9 (plyometric chest pass)