Chest Push (Multiple Response)

Execution

1. Brace your core to keep your body in one straight line from the knees up.
2. Exhale sharply, driving your hips slightly forward while pushing the ball explosively away from your chest.
3. Catch the ball as it rebounds off the wall (or comes back from your partner) the instant it reaches your hands.
4. Absorb the catch by bending the elbows slightly, bringing the ball straight back to your chest.
5. Push the ball right back out to keep a continuous rhythm, without pausing between pushes.

Quick cues

• Push with the chest, not just the arms.
• Catch the instant it reaches your hands.
• Body straight from the knees up.
• Keep a continuous rhythm, no pausing.

Common faults

• Fault: Pushing the ball with the arms alone while the torso stays passive

  Fix: Brace the core and drive the hips slightly forward together with the arms to add power.

• Fault: Catching late so the ball slams into the chest

  Fix: Reach out to meet the ball earlier and bend the elbows the instant it touches the hands.

• Fault: Kneeling too close to the wall to react in time

  Fix: Move back farther to give yourself enough time to catch and push the ball again.

• Fault: The lower back overarching with each push

  Fix: Brace the lower abs before each push to keep the spine neutral.