Wednesday Exercise of the WEAK: Unilateral Push-up Jumps

Updated: April 19, 2016

Coach Rozy

Wednesday Exercise of the WEAK:

Unilateral Push-up Jumps

by Nathan Christenson, Coach Rozy Intern

Plyo Push-up 1

This week’s exercise is unilateral push-up jumps. This exercise is a great way to build explosive power in the upper body. Many people and athletes who incorporate plyometric workouts into their regimen often only focus on doing lower body plyo’s, such as box jumps. It is important to also incorporate upper body plyometric exercises especially if the sport you play requires powerful and explosive movements in the upper body in sports like football, baseball, martial arts and other sports where you use your hands or throw an implement or need to move a body or other force.

This exercise will be performed with a medicine ball. A basketball or other similar type ball may be used. The reason we like to use a ball for this exercise is so by using an unstable object, you get stability work out of the exercise because of the need for the muscles to maintain body position during the movement. If these types of balls are not available to you, you may use a 6 to 12 inch step as an alternative. This will not require as much stability, but will still accomplish the goals of upper body explosiveness.

The Exercise:  

Plyo Push Up 2Start by getting into a push-up position, placing one hand on the ball.

  •  Descend down to the bottom of the push-up and then explode upward.
  •  The arm that is on the ball will fully extend during the upward phase of the push-up
  •  The arm that isn’t on the ball will also fully extend, but should come off the ground so that the hand is level with the top of the ball and your torso is parallel to the ground.
  •  As the arm descends back to the ground go right into the next push-up.


We recommend doing 3 sets of 3 to 6 repetitions for each arm. We like to do lower rep ranges for explosive movements so that you can apply maximum effort on each repetition.

Note: This exercise is meant to be done explosively. If you cannot get off the ground explosively going from your feet, then go from your knees.

Important: During the entirety of the exercise, keep back and legs straight maintaining a stable core. Do not let your backside come up in the air in a “V”.

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