Napra

Return Push from Stance

PlyometricsBeginner ShouldersChestTriceps Medicine ball
Return Push from Stance, step 1
1. Athletic stance (slight squat); catch the ball thrown to you in front of your chest.
Return Push from Stance, step 2
2. Immediately push it back explosively from your chest to straight arms (chest pass).

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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