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what ways can i get stronger arms

how can i get stronger arms, apart from doing push ups for passing the ball better and quicker?

Hi Ekeesha, 

It is great you are so passionate and determined to make improvements. I would advise you doing a simple ball and wall programme, with increased sets - this will make your arms tired and allow you to work under fatigue. This will have a dual benefit, as it will not only strengthen your arms, but also improve your passing accuracy under fatigue, thus improving your overall performance, especially end game. 

Below is a simple ball and wall programme that you can do. 
30 chest passes right foot forward
30 chest passes left foot forward 
25 shoulder passes right hand 
25 shoulder passes left hand 
25 over head passes 
20 bounce passes left foot forward 
20 bounce passes right foot forward 

All of this X3 - this will definitely tired your arms out. However, please feel free to adapt this yourself - change the number of sets, or reps of each pass. It is important that throughout the practice you focus on the accuracy of your passes, aim for a certain brick or target and be strict, if it does not hit where you intended do not count it. 

Alternatively, you can also strengthen your arms by throwing a medicine ball against a wall, or get into a straight arm plank position and touch each shoulder, one at a time, with control. 

I hope this has given you a few ideas. 

thank you so much!

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  • or access our tried and tested plans