라이브러리로시작 
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운동 라이브러리
Medicine Ball Chest Push with Run Release
A chest throw performed while accelerating into a short run, blending horizontal pressing power with sprint-start mechanics for field-sport transfer.
가슴메디신볼Explosive horizontal press
주동근
대흉근
협응근
전면 삼각근삼두둔근대퇴사두
장비
메디신볼
패턴
Explosive horizontal press
준비 자세
- 01Mark a clear runway of at least 10 meters of open space.
- 02Hold a 2 to 5 kg medicine ball at mid-chest.
- 03Start in a slight forward lean, ready to accelerate.
- 04Confirm the landing zone for the ball is clear.
수행
- 01Lean forward and drive into the first two or three acceleration steps.
- 02As the body angle rises, punch the ball explosively off the chest.
- 03Release at full arm extension and keep sprinting through for a few steps.
- 04Decelerate, retrieve the ball, and walk back to reset.
체크포인트
- -The throw comes out of the acceleration, not from a dead stop.
- -Release happens at full extension while the body is still driving forward.
- -The run continues after release instead of stopping at the throw.
- -Forward lean is from the ankles, not a rounded back.
흔한 실수
- -Stopping the feet to throw, which cuts the transfer to sprinting.
- -Releasing the ball too early before the arms extend.
- -Using a heavy ball that kills the run speed.
- -Rounding the upper back into the throw instead of staying tall in the drive.
프로그래밍 노트
- -Use 3 to 5 sets of 2 to 3 throws with a full walk-back recovery.
- -Program with acceleration or speed work, not with hypertrophy training.
- -Progress by increasing run-in speed before increasing ball weight.