10 to 14
To improve arm, shoulder, and core strength
This drill improves strength throughout the upper body, which enhances power in baseball (throwing and batting), basketball (rebounding and warding off opponents), football (blocking, tackling, throwing, etc.), hockey (shooting, warding off opponents, checking, stick handling, etc.), lacrosse (shooting, passing, checking, warding off opponents), tennis (hitting, serving), and golf (swinging).
A bench that’s 8 to 12 feet long and 12 to 18 inches high
This drill can be done on a grass field or a basketball court.
These two progressions take the fully locked position of the elbows during the course of a push-up and challenge the athlete to move laterally in both directions across the length of an 8- to 12-foot bench.