Kneel before medicine ball. Place one hand on top of ball and other hand on floor, slightly wider than shoulder width away. Position upper body above both hands with one arm straight on floor and other arm bent with hand on ball. Straighten body with forefeet back away from ball on floor, shoulder width apart.
Lower body until slight stretch is felt in shoulder or chest. Immediately push body up rapidly. Continue to push down on medicine ball as hand on floor leaves ground. Place hand back on floor in original position, catching body as it falls back down toward floor. Continue and 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
Begin with conditioning period of easier exercises.
Once this movement is mastered, try more challenging plyo push-up variations. Forefeet can also be placed on elevated platform to increase intensity and to vary angle of exercise.