Return Push from Stance is a quick medicine ball drill that builds explosive upper-body strength and responsiveness. It's great for athletes in football, rugby, or other sports requiring fast hand transitions. FitnessTracker recommends this for developing shoulder endurance and passing accuracy.
Instructions
- Stand in a low athletic stance with your feet shoulder-width apart.
- On your partner’s cue, prepare to receive a pass.
- Catch the medicine ball and immediately throw it back with force.
- Reset quickly and prepare for the next throw.
- Repeat the drill for a set number of reps or time, switching roles if needed.
Related Muscle Groups
- Shoulders
See exercises for Shoulders · Learn about the Shoulders - Chest (secondary)
See exercises for Chest · Learn about the Chest - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps