Exercise guide
Chest Push with Run Release
The Chest Push with Run Release combines an explosive medicine-ball pass with an immediate sprint. The ball moves from a low starting position to the chest during the first step and is released during the second. The chest, shoulders, triceps, and abdominals contribute before the athlete accelerates forward.
Training context
Keeping the Chest Push with Run Release controlled
The throw and sprint should occur in one planned direction with a completely clear lane. The ball must land or be received away from other athletes and equipment.
Ball weight should allow a fast chest pass without disrupting the first sprint steps. Do not attempt to chase or catch the ball when doing so would require looking away from the running path.
Technique overview
Clear the throwing and sprint lane first
Begin in an athletic stance and bring the ball to the chest as you take the first step. Release it forcefully on the second step and continue accelerating through the planned distance. Keep the eyes on the running lane after release. Walk back and retrieve the ball only after the area is clear.
Treat this as an overview and use a range, pace, and setup you can control.