A beginner plyometrics exercise done with a medicine ball that mainly works the shoulders, with help from the chest and triceps. You will need a partner for this drill. Begin in an athletic 2 or 3 point stance. At the signal, move into a position to receive the pass from your partner.
Updated
Primary
Shoulders
Secondary
Chest, Triceps
Equipment
Medicine Ball
Level
beginner
Return Push from Stance demonstration
Return Push from Stance, starting positionReturn Push from Stance, finishing position
How to Perform
1You will need a partner for this drill.
2Begin in an athletic 2 or 3 point stance.
3At the signal, move into a position to receive the pass from your partner.
4Catch the medicine ball with both hands and immediately throw it back to your partner.
5You can modify this drill by running different routes.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
