ShouldersBeginner

Return Push from Stance

Plyometrics movement using Medicine Ball.

Primary muscle: Shoulders
Secondary muscles: Chest, Triceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Return Push from Stance reference position 1

Return Push from Stance reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Chest, Triceps

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Confirm the ball and surrounding area are suitable for any throw, catch, or rebound used in the exercise.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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