Chest Push with Run Release

Execution

1. Take your first step forward, drawing the ball up to your chest as you step.
2. On your second step, push the ball straight out in front as hard as you can with both hands.
3. Exhale sharply right as you release the ball, letting the power from your legs and chest transfer fully into the push.
4. Right after releasing the ball, keep sprinting forward a few more steps to complete the drill.
5. Walk back to the start, collect the ball, and rest before repeating.

Quick cues

• Step one draws in, step two pushes.
• Push straight ahead, not upward.
• Keep sprinting right after release.
• Use the legs too, not just the arms.

Common faults

• Fault: Pushing the ball with the arms alone while standing still

  Fix: Drill the two-step timing first before adding speed, so the legs contribute to the push.

• Fault: Stopping right after the release instead of continuing to run

  Fix: Remind yourself to keep running at least 3-4 more steps after the ball leaves your hands.

• Fault: Pushing the ball upward instead of straight ahead

  Fix: Aim at chest height on a partner or a spot on the wall, not upward.

• Fault: The back rounding in the setup stance

  Fix: Keep the chest open and the back flat while holding the ball near the thighs before stepping.