Plyometrics

Return Push from Stance

The return push from stance is a beginner plyometrics exercise for your shoulders, using medicine ball.

Main muscles
Shoulders
Also works
Chest, Triceps
Equipment
Medicine ball
Level
Beginner
Return Push from Stance, starting position
Start
Return Push from Stance, end position
Finish

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.

Alternatives to the return push from stance

Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench Shoulder press machine Shoulder press machine