Kneel before medicine ball. Place left hand on top of ball and right hand on floor, slightly wider than shoulder width away. Position upper body above both hands with right arm straight and left 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. As right arm straightens and raises above floor, rapidly roll the ball under right hand with the left hand. Land right hand on ball while quickly placing left hand on floor, slightly wider than shoulder width. Repeat movement with ball under right hand. Continue by alternating between sides.
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 by practicing shuffling ball and performing movement with one hand. Exercise can also be performed on Bosu and/or on knees with hips straight.
- Plank Shuffle on medicine ball
- Self-assisted Plyo Pushup on medicine ball
- Plyo Pushup Shuffle on knees and Bosu
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.