Plyo Push-Up (Knees)
How to Do It
From a knee push-up position, body straight from knees to head, lower the chest with control, then press explosively enough for the hands to leave the floor. Land softly with bent elbows and immediately absorb into the next rep. Keep the core braced and avoid hip sag.
Why It Works
Introduces the stretch-shortening cycle to upper-body pressing at a manageable load (knees), training rate of force development and explosive concentric power in the pressing muscles with soft, controlled landings.
Hockey Transfer
Develops explosive upper-body push power for the first forceful shove in a battle and quick hand recovery; the reactive press trains fast force production used in contact and pushing off the boards.
Coaching Cues
- "Explode off the floor"
- "soft, bent-elbow landing"
- "stay tight, no hip sag"
Common Mistakes
Hips sagging; stiff/locked-elbow landings; pressing slowly (no real push-off)
Progression / Regression
full plyo push-up (feet down) or clap
fast concentric without leaving the floor
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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