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Plyometric Training: Upper Body Exercises
Plyometric training or simply plyos are exercises routines designed to increase explosive strength, speed, agility and the ability to change direction quickly making it ideal to improve the performance of athletes in any given sport. Plyos work individual muscle groups and today we'll be looking int
Before starting any plyometric training routine it is extremely important to be thoroughly warmed up and stretched up. Ten minutes of aerobic exercise followed by dynamic stretches such as Kick and leg swings should get you ready for your plyos training session.
As afore mentioned today we'll be looking into upper body plyometric exercises to increase the explosive strength, agility and speed of arms, torso and abs.
Plyometric Push Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push up again and repeat.
4. Repeat for the recommended repetitions.
Single Arm Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine ball and lower body into a semi-squat position. Explode up extending the entire body and throwing the ball up into the air.
3. The goal is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat according to prescribed repetitions.
Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.
Slams
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.
Important points to remember:
1. Resting time is between 3 to 5 minutes.
2. Never exceed 120 reps for any muscle group
3. Plyos' goal is not fatigue so do not be tempted to increase series of reps
4. Two to three training sessions a week is more than enough
5. NEVER add extra weight such as ankle weights or weighted vests as they can increase the likelihood of injuries and downgrade the quality of the drills
Remember always train under the supervision of a qualified fitness instructor and respect the limits of your body.
We want to hear your take now on plyometric training . Have you done plyos before? If so did you notice any improvements? What are you favourite plyometric training exercises? Share your thoughts and experiences in our comments section below.