Classification
| Utility: | Plyometric |
| Mechanics: | Compound |
| Force: | Push |
| Function: | Forward Push |
| Intensity: | Medium High |
Instructions
Preparation
Lie on floor face down and position hands on floor, shoulder width or slightly wider. Assume plank position by pushing body up with arms extended, body straight, and toes on floor.
Execution
Lower body to floor and immediately push body up as fast as possible. As the hands leave ground, rapidly clap hands together and place back to original position, catching body before it falls. Repeat.
Comments
Keep hips and waist straight. As with any plyometric, ensure solid strength foundation is first achieved. Joints, particularly shoulders should be free of biomechanical deficiencies:
- Infraspinatus Weakness
- Abdominal Weakness
- Shoulder Transverse Extension Inflexibility
- Protracted Shoulder Girdle
Easier
Begin with conditioning period of easier exercises. If exercise is too difficult, pivot off of knees instead of toes by flexing knees.
- Weighted Push-up
- One Arm Plyo Push-Up
- Alternating Plyo Push-up (on knees and Bosu)
- Shoulder Tap Push-up
- Incline Plyo Push-up
- Kneeling Plyo Push-up
Harder
Increase number of repetitions or number of claps between push-ups as ability improves. Place toes on elevated platform to vary angle of exercise.
Force (Articulation)
Dynamic
- Shoulder
- Scapula & Clavicle
- Elbow
- Wrist
Static
