The Push Up to Single Limb Raise is a calisthenic functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
During the Pushup Single Limb Raise the focus is on improving neuromuscular system efficiency. The neuromuscular system works in sync when the athlete moves on the court and hits the ball.
Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.
Monitor the speed of the Pushup Single Limb Raise and increase the speed or decrease the base of support (arm & leg position) accordingly as the athlete becomes more proficient with the exercise dynamics.
If the athlete cannot maintain balance increase the base of support!
Push Up to Single Limb Raise Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy alternate with single leg curling action.
Push Up to Single Limb Raise Description
- Face down and position arms and feet shoulder-width apart; place palm of the hand underneath the shoulders; extend elbows; hips are in neutral pelvic position; look forward
- Place tennis ball on the ground at sternum (nipple) level
- Flex elbows and lower upper-body until chest touches the tennis ball; maintain neutral pelvic position; look forward
- Extend elbows and elevate upper-body away from the ground; maintain neutral pelvic position; look forward
- Raise one limb off the ground
- Hold position for 1 second before returning to starting position
- Repeat but raise another limb
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