Setup and loading
No load.
How to do the plyometric push-up step by step
- Get into push-up position.
- Lower under control.
- Push so hard that your hands leave the floor.
- Land with your elbows slightly bent.
Form cues
- Rigid body in the air
- Absorb the landing
Common mistakes
- Hips sagging on takeoff
Sets and reps for your goal
Plyometrics
4 x 4-63-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
Power
5 x 3 · maximum takeoff · rest 90 s3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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