Kneel on floor between two slightly elevated platforms slightly wider that shoulder width apart. Position hands on floor, beside sides of platforms. Position upper body off of floor with arms extended. Straighten body, placing forefeet back on rear elevated platform.
Lower body to floor and immediately push body up as fast as possible. As hands leave ground, rapidly place hands on platforms to sides, catching body before it falls. Lower body again. As soon as slight stretch is felt in chest or shoulders, immediately push upper body upward. Before upper body falls, immediately remove hands off of platforms and catch body by returning hands back on floor between platforms and repeat.
Keep body straight throughout movement. 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
If exercise is too difficult, place feet on floor instead of elevated platform.
Increase height of platforms as ability improves. Feet can also be placed on higher platform for greater intensity or to vary angle of exercise.