Return Push from Stance
Return Push from Stance is a plyometric coordination - reactive chest pass exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Pectoralis major, Triceps brachii
- Exercise type
- Plyometric coordination - reactive chest pass
Exercise technique
- Partner
Agree on the throwing and catching distance with your partner.
- Start
Take a two- or three-point athletic starting stance.
- Signal
On your partner's signal, rise and move under control toward the pass.
- Prepare
Open your hands and face your chest toward the incoming ball.
- Catch
Receive the ball with both hands and briefly absorb its speed through your elbows.
- Return pass
Immediately after establishing balanced foot contact, push the ball back to your partner with both arms.
- Reset
After the pass, return to your starting stance and wait for the next signal.
Key technique points
- Clarify the signal with your partner.
- Prepare both hands for the ball.
- Keep the first movement short.
- Establish balanced foot contact after catching.
- Soften your elbows.
- Keep the return-pass lane clear.
Common mistakes
Passing before the partner is ready
Do not throw the ball back while your partner's hands are unprepared.
Locked-arm catch
Do not receive ball impact with straight arms.
One-hand catch
Do not return the ball quickly without establishing two-hand control.
Tipping sideways
Do not reach outside your support area to get the ball.
Moving early
Do not start before the signal and lose the reaction-training purpose.
Unsuitable route
Do not overlap a diagonal running route with your partner's throwing path.
Frequently asked questions
Return Push from Stance: why is “Passing before the partner is ready” a mistake?
Do not throw the ball back while your partner's hands are unprepared.
Return Push from Stance: why is “Locked-arm catch” a mistake?
Do not receive ball impact with straight arms.
Return Push from Stance: why is “One-hand catch” a mistake?
Do not return the ball quickly without establishing two-hand control.
Return Push from Stance: why is “Tipping sideways” a mistake?
Do not reach outside your support area to get the ball.
Return Push from Stance: why is “Moving early” a mistake?
Do not start before the signal and lose the reaction-training purpose.
Return Push from Stance: why is “Unsuitable route” a mistake?
Do not overlap a diagonal running route with your partner's throwing path.
What should I focus on when doing Return Push from Stance?
Clarify the signal with your partner. Prepare both hands for the ball. Keep the first movement short. Establish balanced foot contact after catching. Soften your elbows. Keep the return-pass lane clear.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.