4 Point Side Bounds

This is an excellent exercise for contact sports such as Rugby / American Football, however is only suitable for persons of high athletic ability.

Dependant upon your upper body strength, perform this exercise in your chosen press - up style, close arm - wide arm - standard, however throughout the movement keep your arms straight.

In your chosen straight arm position, explode upwards and a few inches to one side, keeping your arms straight, aiming to take both hands and feet 2 - 12 inches off the floor.

Upon landing aim to repeat the movement, concentrating on minimal bending with your arms, using the explosive power of your chest and triceps to create uplift and return back to your original starting position, or continue to bound in the same direction.

If you find this method of instant repeats to difficult, remain in the static floor position for 10 - 15 seconds and then repeat, aiming for maximum height and side bound each time.

To protect your wrists, you may decide to land on a thick exercise mat.