Exercise guide
Return Push from Stance
The Return Push from Stance is a partner drill that combines movement from an athletic stance with a rapid medicine-ball catch and return pass. The shoulders, chest, and triceps contribute to the throw.
Training context
Why the Return Push Drill Can Be Useful
The drill develops coordination between footwork, receiving position, and an immediate upper-body pass. Routes and starting stances can be changed to reflect different sporting demands.
The partner must use a predictable pass and a ball the receiver can control. A pass that arrives too hard or outside the planned area increases the risk of hand or shoulder injury.
Technique overview
Absorb the catch before redirecting the ball
Begin in the selected stance and move into the receiving area on the signal. Catch the ball with both hands while allowing the elbows to bend slightly, then reverse the motion and push it back toward the partner. Reset the route and stance before the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.