Shoulder Tap

Setup

1. 01Set a high plank with hands directly under the shoulders.
2. 02Widen the feet slightly beyond hip width to enlarge the base of support.
3. 03Squeeze the glutes and brace so the body forms one straight line.
4. 04Grip the floor lightly with the fingers of both hands.

Execution

1. 01Shift weight subtly onto one hand without letting the hips swing.
2. 02Lift the other hand and tap the opposite shoulder.
3. 03Return the hand to the floor under control.
4. 04Alternate sides in a steady rhythm while the hips stay dead still.

Checkpoints

• -Hips stay square to the floor with no side-to-side rocking.
• -The supporting arm stays vertical and the shoulder stays packed.
• -The head and spine stay neutral throughout.
• -Tempo stays controlled; each tap is deliberate.

Common mistakes

• -Rocking the hips toward the supporting arm on every tap.
• -Placing the feet together, which makes the drill about balance instead of bracing.
• -Speeding up until the taps become slaps with no stability demand.
• -Sagging the hips as the set fatigues.