Arm Plyometrics
This following are a selection of plyometric exercises designed to develop the elastic strength of the upper body.
Chest Pass
How to perform the drill
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How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of Chest Passes is far more important than quantity
Power Drop
How to perform the drill
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How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of the vertical toss is far more important than quantity
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Medicine BallsMedicine balls are a great multi-purpose training tool that can be used alone or with a partner to improve core strength, functional movements, reaction time, and coordination. |
Incline Push up depth jump
How to perform the drill
- Two mats, three to four inches high, placed shoulder width apart
- A box high enough to elevate your feet above your shoulders when in a push-up position
- Face the floor as if you were going to do a push-up, with your feet on the box and your hands between the mats
- Push off from the ground with your hands and land with one hand on each mat
- Push off the mats with both hands and catch yourself in the starting position
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of Push Ups is far more important than quantity
Incline Chest Pass
How to perform the drill
- Work with a partner and sit facing each other
- Lean back at a 45 degree angle, keeping your abdominals tight
- Begin by holding the medicine ball with both hands at chest level, elbows pointing out
- Pass the ball to your partner, pushing it off your chest and ending with your arms straight
- Your partner catches the ball, allows the ball to come to the chest before passing it back to you
- Try to anticipate the catch and return the ball as quickly as you can
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of Chest Passes is far more important than quantity
Vertical Toss
How to perform the drill
- This drill requires a partner
- Sit in front of the box with your back to it, legs spread apart and straight
- The other person stands on the box holding the medicine ball over you
- Your partner drops the medicine ball into your hands
- Catch the ball with elbows bent and toss it back over your head to the partner on the box
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of the vertical toss is far more important than quantity
Catch and throw backhand
Develops the external rotators
How to perform the drill
- This drill requires a partner
- Stand with your feet shoulder width apart, with a stable base and a good posture
- Bend your right arm to 90 degrees and tuck your elbow into your side
- Keep your trunk facing forward
- Rotate the right arm out ready to catch the ball
- Your partner stands to your right and throws a small ball (1kg) to your right hand
- You catch it, then quickly take the ball across your body rotating your right arm inwards, and the immediately throw the ball back, powerfully rotating the right arm out.
- Do not use your trunk and keep your right elbow into your side at all times.
- Concentrate the effort on your right rear shoulder and external rotator muscles
- Repeat for the left arm with your partner standing on your left side
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of the throw is far more important than quantity
Warm up/down
A thorough warm-up is essential prior to plyometric training. Attention should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A warm-down should follow each session.
Where to do it and what to wear
For bounding exercises use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the inevitable impact. All athletes should undergo general orthopedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that are likely to predispose the athlete to injury.
Young athletes
Some authors suggest that moderate jumps can be included in the athletic training of very young children (Lohman, 1989). However, great care needs to be exerted when prescribing any training programs for pre-adolescent children. Because of the relatively immature bone structure in pre-adolescent and adolescent children the very great forces exerted during intensive depth jumps should be avoided (Smith, 1975).
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
- Arm Plyometrics
- Complex Training
- High Intensity Plyometrics
- Leg Plyometrics
- Plyometrics & Complex Training - example program
- Plyometrics
Associated Books
The following books provide more information related to this topic:
- Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
- Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
- Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
- Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
- The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
- Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
- Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
- Sport and PE, K Wesson et al., ISBN 0 340 683821
- PE for you, J. Honeybourne, ISBN 0 7487 3277 2