ForceDecks Test: Plyometric Push Up Protocol

Before you begin

Zero the plates

Ensure nothing is touching the ForceDecks during this step.

Weigh the individual

Have the individual step on the plates to measure their full body weight.

Note: Do not weigh in the push up position.

Assume the starting position

• Push up position with one hand in the centre of each plate.
• Arms and back straight.
• Feet on the ground.

Perform the test

1. Stabilise – instruct the individual to remain completely still in the starting position for 2-3 seconds before and between each rep in the test.
2. Perform the test – instruct the individual to:
   1. keep their back and elbows straight,
   2. flex their elbows quickly to descend,
   3. extend their elbows to propel their upper body into the air, 
   4. land softly, then
   5. assume the starting position again.
3. Repeat step 2 for the desired number of reps.

After completing your test, click to stop the recording and check the test results. Remember to click Upload and save your test data to VALD Hub.