Exos | Formerly Core Performance

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Core Knowledge


Medicine Ball - Chest Pass - Single Leg

Starting Position

  • Standing on one leg 3 - 4 feet away from the wall, with the ground based hip and leg slightly flexed, upright posture, and holding a medicine ball in front of chest with arms straight


  • Bring the ball to the chest and immediately throw the ball as hard as possible into wall
  • Catch the ball and immediately repeat for prescribed number of repetitions

Coaching Keys

  • Throw ball into wall with both hands
  • Keep back flat and stomach tight throughout movement
  • Do not pause between throws
  • Focus on staying stable and balanced on one leg
  • Slightly sit back into your hip and grip the ground with your foot to stay balanced

You Should Feel It

  • Working your chest, shoulders, arms, hip and foot

Tags: Stability, Hip, Golf, Chest, Balance, Strength, Medicine Ball