Clap Push-Up (or Hard Plyo)
How to Do It
From a full push-up position, body straight and braced, lower the chest with control, then press explosively so the hands leave the floor enough to clap (or just leave the floor for a hard plyo). Land softly on bent elbows and absorb directly into the next rep. Keep the hips level throughout.
Why It Works
A high-output plyometric press demanding maximal rate of force development to project the body off the floor; trains explosive concentric pressing power and reactive landing absorption through a full stretch-shortening cycle.
Hockey Transfer
Builds maximal explosive upper-body push power for the forceful first shove in contact and board battles, and the reactive strength to absorb and redirect force quickly through the arms and trunk.
Coaching Cues
- "Push the floor away violently"
- "catch soft, elbows bend"
- "reset tight each rep"
Common Mistakes
Hips sagging; landing stiff (jarring the wrists/elbows); insufficient push-off to leave the floor
Progression / Regression
multiple claps or a weighted vest
plyo push-up from the knees
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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