Place hands slightly wider than shoulder width on close end of elevated platform. Assume inclined plank position by placing forefeet on floor away from platform, shoulder width or slightly narrower. Position body and arms straight, perpendicular to one another.
Lower body towards platform by bending arms. In lower position, immediately push body up quickly allowing hands to raise off of platform edge. As body falls backs down, place hands back to original position, catching body before it falls. Repeat.
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
Use a higher platform or perform push-up against wall.
Lower platform height as ability improves and eventually progress to performing on floor. Other intermediate intense movements can also be performed.