Plank to Push-Up
How to Do It
Start in a forearm plank, body straight and braced. Press up onto one hand, then the other, into a full push-up position, then lower back down to the forearms one arm at a time. Keep the hips as square and still as possible — minimize side-to-side rocking. Alternate the leading arm each rep.
Why It Works
Combines a press-up transition with a strong anti-rotation demand; resisting the hips’ tendency to rock as each arm moves builds shoulder stability, triceps strength, and rotary core control under a moving base.
Hockey Transfer
Trains the anti-rotation trunk stiffness used to stay square and resist being turned in battles, plus shoulder stability while transferring weight between arms — relevant to balance during contact.
Coaching Cues
- "Hips quiet, don’t rock"
- "press through the whole hand"
- "brace before each transition"
Common Mistakes
Hips rocking side to side; sagging or piking; rushing and losing the brace
Progression / Regression
feet closer or add a tempo
from the knees or slow the transitions
Primary Muscles
Energy System
Strength/neural
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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