Return Push from Stance

How to perform

1. 01You will need a partner for this drill.
2. 02Begin in an athletic 2 or 3 point stance.
3. 03At the signal, move into a position to receive the pass from your partner.
4. 04Catch the medicine ball with both hands and immediately throw it back to your partner.
5. 05You can modify this drill by running different routes.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.