Chest Push with Run Release

Chest Push with Run Release is a plyometric power and speed – chest pass into sprint exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Abdominals, Deltoid, Triceps brachii
Exercise type: Plyometric power and speed – chest pass into sprint

Exercise technique

Lane
Choose a clear lane of about nine meters for running straight after the throw.
Preparation
Bend your knees, move your hips back and hold the ball in front of your legs.
First step
Bring the ball to your chest with both hands as you step forward.
Second step
Powerfully extend your hip and knee on the second foot contact.
Pass
Throw the ball forward with both arms and immediately move your hands into running position.
Sprint
Accelerate forward with short, powerful initial steps after the release.
Deceleration
Gradually slow down after the planned distance and safely retrieve the ball.

Key technique points

Keep the throwing and running lane clear.
Release the ball on the second step.
Transition your arms into running after the pass.
Keep your initial running steps short.
Do not lunge uncontrollably to catch the ball.
Allow extra distance to slow down.

Common mistakes

Waiting after the throw

Do not pause for long between the pass and sprint.

Running under the ball

Do not leave your safe running line to catch the ball in the air.

Throwing a high arc

Do not turn the horizontal chest pass into an overhead throw.

Long first step

Do not brake acceleration by reaching your foot far ahead of your body.

Holding the arms forward

Remember to transition your arms into running rhythm after the throw.

Stopping abruptly

Do not brake to a stop in one step at the end of the sprint.

Frequently asked questions