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Plyometrics

 

  Arm Plyometrics

This following are a selection of plyometric exercises designed to develop the elastic strength of the upper body.

Chest Pass

Chest Pass

How to perform the drill

  • This drill requires a partner
  • Stand facing each other with your feet shoulder width apart and your knees slightly bent
  • 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

Incline Push up depth jump

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

Power Drop

Power Drop

Develops the pectorals, anterior deltoids

How to perform the drill

  • This drill requires a partner
  • Lie supine on the ground with your arms outstretched
  • Your partner stands on the box holding the medicine ball at arm's length
  • Your partner drops the medicine ball into your hands.
  • Catch the ball with elbows bent
  • Allow the ball to come towards your chest
  • Extend the arms to propel the ball back 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

Incline Chest Pass

Inclined Chest Press

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

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).

 
     
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