Bounce Pass - A good weighlifting exercise for this movement would be Tricep Pushdowns with a cable and a rope attached to it. This should help develop the tricep muscle as it pronates the weight and will help exert more force and velocity behind each bounce pass you do.
Chest Pass - Close Grip Bench Press is an excellent way to help you with better, more faster chest passes. By using close grip when benching it helps target your chest along with a lot of tricep motion due to the closer than normal grip. This helps gain explosiveness in both muscle groups while also helping you develop muscle memory in other areas. This should 100% improve your chest passes and explosion.
Overhead Pass - Dumbbell Rotator Cuff Exercise - This exercise is a very good way to help prevent injury more than anything. It helps stretch out and keep your shoulder muscles loose. By keeping your elbows locked in a pronated position it helps focus more on the shoulder muscles working together. This should help lossen your shoulders up before attempting any overhead passes and help prevent any shoulder injury. However, injuries do occur, this exercise should help speedup recovery and can also aid as a rehab recovery exercise for people who may have shoulder problems or injuries.
Skills
Skill #1 - Stand a few feet from a wall and focus on an aiming point at the ground. Once you have located that spot, bounce pass the ball at that spot so the ball hits the aimed target then bounces off the wall and back into your hands. Repeat this until you get comfortable with your aiming points for bounce passing.
Skill #2 - For chest passing, you can also stand close to a wall or a partner, a medicine ball is optional. Once you are near a wall or close to a partner, hold the ball in tight close to your chest and explode exerting energy from your triceps and pushing the ball away from your body. the faster you push the ball away from you the faster the ball will come back to you and will increase your number of reptitions.
Skill #3 - For an overhand passing skill you can practice inbounding the ball from the sideline, however, if you do not have a partner with you you can stand at the near foul line or half court and overhand throw the ball so it bounces off of the backboard and comes back to you to avoid chasing after it and decreasing your number of reptitions. For advanced players you can quickly catch the passes off of the backboards and turn 180 degrees to the opposite backboard and repeat the same skill to add in some quick movements to your skills.
