Return Push from Stance

Also called med ball return push, stance chest pass and partner push drill.

Works

Shoulders, plus chest and triceps

Equipment

Medicine ball

Level

Beginner

Type

Compound

How to do it

Setup. You will need a partner for this drill.

1. Begin in an athletic 2 or 3 point stance.
2. At the signal, move into a position to receive the pass from your partner.
3. Catch the medicine ball with both hands and immediately throw it back to your partner.
4. You can modify this drill by running different routes.

Cues

• Start in a 2 or 3 point stance.
• Move to receive on the signal.
• Catch with both hands.
• Throw it back immediately.

Common mistakes

• Catching with stiff arms.
• Pausing between catch and throw.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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