Start
End
ShouldersBeginnerBodyweight
Return Push from Stance
دفع راجع من الوقفة
Target Muscles
ShouldersChestTriceps
Blue = primary · Gray = secondary
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- 1
You will need a partner for this drill.
- 2
Begin in an athletic 2 or 3 point stance.
- 3
At the signal, move into a position to receive the pass from your partner.
- 4
Catch the medicine ball with both hands and immediately throw it back to your partner.
- 5
You can modify this drill by running different routes.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
