The two-hand overhead throw works the muscles that extend your shoulder joints. Thank you for putting this resource together. Single leg hops with changes of direction. Understanding the level of intensity of plyo moves is important when planning a full-body workout to maximize all the body's muscle groups. Top Lower Body Plyometric Exercises For Ultimate Power Below you will find a collection of some of the best plyometric exercises to help you improve your athletic power and explosion. A typical session may contain only two or three lower body plyometric exercises interspersed with upper body plyometric drills if they’re appropriate for that sport. Implementing upper body plyometrics to a program is a great way to build and improve explosive power in the arms, back, chest and shoulders, as well as providing some variety to regular strength training and adding intensity to the workout. Sometimes they are, but that doesn't necessarily make them a plyometric movement. Plyo Push-ups: Animation via Sports Fitness Advisor. This is important for playing the variety of sports that require explosive upper-body movements. Have a partner stand above you at your head holding a medicine ball, Get your partner to drop a medicine ball towards your chest. Holding a medicine ball at your chest, rotate your torso slightly away from the wall and then immediately towards the wall as you throw the ball over your front leg forcefully enough to have it returned to you. Raise the medicine ball to chest level, with elbows flexed, Begin by moving the arms slightly backwards before the throw. Therefore, in many of the exercises the lower body and core get considerable residual training. Plyometrics are meant for upper body and lower body parts. There are several different methods of power training.The simplest is to perform classic weight lifting exercises, such as … You’re using your legs in the jump, swinging your arms for additional height, and bracing your core on the landing. An easy way to structure your training is to pick 2 exercises and do those 2 exercises prior to other upper body training no more than twice per week. Muscular Emphasis: Triceps, Biceps, Rectus Abdominus and entire Core, Posterior from the overhead position, Deltoids. This movement works many of the muscles that play a role in the overhead movements involved in sports, including basketball, baseball, swimming, tennis and volleyball. What Is The Best Exercise To Build Muscle? Explosively drive off of the floor so you land back in a push-up on the platforms. 1. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. Muscular Emphasis: pectorals, triceps, biceps, core. Depth jumps are a foundational, plyometric exercise that works your entire body. I’ve found with my students that upper-body plyos can be a fun way to make a workout more dynamic and improve conditioning. To perform this exercise, you can either partner up with someone, or find a solid wall that can take the impact. Most traditional plyometric exercises involve some form of jumping, with box jumps, broad jumps, depth jumps and lunge jumps all springing to mind. Our body’s are constantly adapting to our workouts. Perform 10-20 reps, using a full range-of-motion in your arms. For example, you can superset a chest press with a plyometric push-up. That’s a bench press or a push press whatever our movements are for that day. Let’s take a look at some of these exercises and how to perform each one correctly: The medicine ball chest pass is a great exercise for those new to upper body plyometrics. Instructions: Position yourself sideways next to a wall, and start in a half-kneeling position with your foot closest to the wall forward and your back knee down on the ground. Not as common, and perhaps underutilised, are upper body plyometric exercises. RTO Provider No. Most traditional plyometric exercises involve … We used to do many of these exercises when I was a sprinter in college, great stuff! Plyo Push-ups This is the most basic upper body plyometric exercise. Upper body exercises. Plyo Push-Ups appear to be extremely explosive. Whether you want to perform better in sports or in life, it is important to include exercises that improve the strength and power of the muscles of the upper back, shoulders and arms. Thank you for the ideas that I can incorporate into my HIIT training sessions. If you can’t perform full range-of-motion push-ups and pull ups, or haven’t been strength training regularly for the past 6 months, I highly recommend that you focus on building foundational strength before focusing on plyometric training. To progress this exercise, you can try placing your feet on a box to create an incline push up, as is pictured below. Immediately catch and then throw the ball back at the wall, making sure to keep your core tight to support your spine. Plyometrics involve jumping and therefore contribute to an increased jump height, as well improved durability through the lower body. Do this: Get in a push up position … Simply perform a standard push-up, except make it quick and explosive enough to launch your hands a few inches off the ground. The weight of the ball can be increased to progress the intensity of the exercise. Although I need to improve my strength to do the pull-ups but I’ll add to my list of goals and aim to achieve. Catch the bar with bent elbows, lower into the hang position of your pull-up, and repeat. Depth jumps. Another authoritative article, Mark. The most commonly used tool is a medicine ball. Single leg exercises are more intense than those performed using both legs. Start by beginning with standard push-up, and lower down with the elbows close in by your sides. My focus here is to give you the tools you need to create an individualized plyometric training program to hit your personal strength goals. Upper body plyos are an excellent pace changer, great variation to use in conjunction with your upper body days. The ball should rebound back into your hands overhead. To get the most of out of your upper body plyometric training, you’ll be utilizing either your bodyweight or the release of a training implement, such as a medicine ball or resistance band. Plyometric exercises are a great addition to any weekly workout routine. Plyometric Exercises Alan Kinsella Strength and Conditioning Coach December 2007 3 Description of exercises Pogo Introduction - This is the beginning exercise in learning jumps.Keep upper body upright, bending foot up during jump(toe-up rule) and landing with foot, knee and ankle You’ll love this explosive twist on the classic push up. Plyometric pushups are an advanced exercise that work the chest, triceps, abs, and shoulders. RELATED:The 10 Best Plyometrics for Athletes Plyos improve your ability to absorb force and quickly exert it again by training the stretch-shortening cycle (SSC). Here are several different types of plyometrics exercises that target the upper-, middle- and lower-body segments that you may want to add to your program: Upper-body Plyometrics. Muscular Emphasis: Pectorals, Core, Triceps, Deltoids, Posterior. Most traditional plyometric exercises involve some form of jumping, but here we’re focusing on the upper body and not the legs. Therefore, in many of the exercises the lower body and core get considerable residual training. If you’re looking for a new way to train, or want to break through your strength plateaus, you should seriously consider upper body plyometric training. Established in 1993, the Australian Fitness Academy specialises in the delivery of nationally accredited fitness and personal training qualifications and have assisted thousands of graduates to create rewarding careers as exercise professionals. Try some of these advanced variations to mix up your training: Plyo Clap Push Ups. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. * Results may vary. Since plyometric movements are fast and create a jarring impact, avoid doing too much. This exercise is best suited for individuals with well-developed upper-body strength. This mechanism of plyometric training works to increase the muscle’s ability to exert maximal force in a minimal amount of time1 , making you a more powerful athlete. How to Create A Full-Body Workout in 10-Seconds. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. As a beginner, start with low-impact exercises. Land with bent elbows and repeat. Participating in an upper-body plyometric-training program builds power in the muscles of your abdomen, arms, back, chest and shoulders. Start with 5-6 reps, and increase your reps as you get stronger. Methods: A professional team from the Spanish first division participated in the study. Many popular high-intensity exercise programs feature jumps, hops or skips to increase power output in lower-body muscles, but omit exercises for developing upper-body power. Supersets: Plyometrics can be superset with heavier exercise sets of similar movement patterns to build your explosive ability. Muscular Emphasis: Entire Upper Body and Core, Posterior and even hip flexors, Muscular Emphasis: Obliques, Core, Arms & Pecs, Deltoids and Lower Back. Exercise and proper diet are necessary, 10 Upper-Body Plyometric Exercises To Build Strength & Power. 3. Plyometric exercises are a fantastic way to change up your workouts to boost speed and strength. Aim for 5 reps, making sure to catch the bar with bent elbows every time. Classic plyometric experts might say push-ups aren’t real plyometrics, but these plyo push-ups are a great mixture of an upper-body workout and the explosiveness of plyometrics. Depth push-ups are another high intensity, advanced exercise that will seriously test your upper body strength. Make sure to take adequate rest between sets, and always focus on form and technique throughout the movement. All plyometrics exercises are outstanding for agility and coordination, which is why we are such big fans of upper body plyometrics. Upper Body Exercises. The power here will come from your hip drive and rotation. Instructions: Hanging from a pull up bar with a safety box beneath you, start with your hands slightly wider than your shoulders. From standing, bend your legs to come into a squat position. Try out these exercises and let me know what you think in the comments below! Plyometric exercises increase amplitude and velocity of movements by accentuating the eccentric phase of muscle contraction. Find a rhythm with the exercise so that you’re catching and releasing nonstop for 10-15 reps. Then repeat on the other side. The number of plyometric exercises is typically kept to a minimum also. They will work best if also done concurrently with training designed to increase your upper body strength. Medicine ball slams are a great exercise to enhance all round power and strength. The lying medicine ball power drop will build explosive strength in the chest, core and shoulders. Plyometric Push-Ups Muscular Emphasis: lats, core, triceps, forearms. Here's how the SSC works with a Plyo Push-Up: Phase 1: Eccentric– When you lower into a Push-Up and make contact with the ground, your m… Instructions: Stand in a neutral stance with the medicine ball at your chest. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. Muscular Emphasis: Core/Obliques, Pectorals and Deltoids, Erector Spinae. Start on the ground, hands at shoulder width and toes on the floor in a regular push-up position. (Modify by performing this raised with your hands on a bench until you feel comfortable to progress to the floor.) Metabolic Conditioning: Plyometrics can be performed at the end of a training session, however your ability to perform these high-powered movements effectively might be hindered by workout fatigue from your strength exercises. So, what are some exercises to make the muscles of the chest, shoulders, and back more explosive? Plyometric exercises are split into upper body and lower body workouts, and there are many exercises to choose from. Depth jumps are a foundational, plyometric exercise that works your entire body. Anyone planning on effectively and safely harnessing the power of plyometrics must have a solid strength base before performing these exercises, especially upper body plyos. Repeat bending the elbows and throwing the ball, maintaining tall posture the entire time. So, to make the choosing process a little bit easier, we’ll be mainly looking at lower body exercises with a few upper body workouts thrown in. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. Most plyometric workouts don't target your arms. It’s through this force generation that you can achieve enormous strength and power gains in your weight lifting. Study with The Australian Fitness Academy to earn your Certificate III & IV in Fitness and take the first step towards your new career. Beginner/Low Intensity Exercises . This mechanism of plyometric training works to increase the muscle’s ability to exert maximal force in a minimal amount of time , making you a more powerful athlete. Quickly place hands back onto the plyometric box or weight plates, and repeat the exercise, Stand with feet parallel, shoulder-width apart and knees slightly bent, Pull medicine ball back behind head and forcefully throw the ball down on the ground as hard as possible, Catch the ball on the bounce from the ground and repeat. ), along with improved decelerative capabilities of the rotator cuff muscles. High Intensity Workout: Plyometrics can be performed after a thorough warm-up that prepares your body for an explosive, high-intensity workout. When incorporating plyometric exercises into training, it is important to appreciate proper technique and progression in order to maximize their effectiveness. C… Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. Beginners should perform low intensity plyometric exercises initially. After completing a thorough warm-up and a few sets of exercise-specific movements, perform 3-5 sets of each exercise, resting for 1-2 minutes between sets. The exercise can be made slightly easier by pushing off the floor but not clapping the hands together, or made harder by clapping more than once. There are several different methods of power training. 7 reasons why you need a Personal Trainer. Let’s take a look at some of these exercises and how to perform each one correctly: Chest Pass: The medicine ball chest pass is a great exercise for those new to upper body plyometrics. Lower into your push-up, then explode off the ground so you get some air. Plyometric Exercises Alan Kinsella Strength and Conditioning Coach December 2007 3 Description of exercises Pogo Introduction - This is the beginning exercise in learning jumps.Keep upper body upright, bending foot up during jump(toe-up rule) and landing with foot, knee and ankle Hold a medicine ball overhead, then load the ball slightly behind your head and use your lats and abs to throw the ball forcefully at the wall. Land on the floor with hands slightly wider than shoulder width apart and elbows slightly flexed. This is a very advanced exercise, so get comfortable with plyometric push-ups and depth push-ups before attempting this variation. We like to use our body plyos after our strong core pressing movements. Since plyometric movements are fast and create a jarring impact, avoid doing too much. Create tension in your entire body as your lower into your push-up, then drive off of the ground as explosively as you can so you finish standing tall with perfect posture. These animated plyometric drills are used to develop explosive power in the upper body. © 2020 BuiltLean LLC | All rights reserved. As a follow-up to last week’s 10 Primal Plyos to Make You Fitter, Faster, Stronger that focused on the lower body, we present 10 explosive exercises for your upper body. More advanced plyometric exercises: Box jumps. The workouts range from simple to complex levels, based on strength required to perform them successfully. Make sure to land with bent elbows to avoid strain in your joints and wrists, and keep your core tight to protect your spine. Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- … To build athletic moves, upper-body plyometric exercises require the athlete to throw or push something to produce the correct amount of power. Prepare your body for this plyometric exercise by performing a few normal push-ups. Thanks to reader dusty for the suggestion!. Bodyweight exercises are great for building strength as it is, but add a plyometric element — like a jump or an explosive movement — and you’ve just taken your workout to a whole new level. Instructions: Stand about 1-2 feet away from a wall and start with your arms overhead. Catch the ball and immediately throw it back to your partner. If you’re interested in more upper-body workouts, try out Zero to Hero Fitplan for some real strength training. For example, you can train an eccentric clapping push-up to increase the weight of your barbell chest press. Below is the typical training set-up for our athletes’ upper body days. Good nutrition – why it’s important for optimum health & fitness? Using these exercises in combination with lower body plyometrics and strength training will absolutely help you develop more strength and power. Why Perform Upper Body Plyometrics? Plyometric work should be done prior to any strength or hypertrophy training. Upper Body Plyometric Drills. Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them. We have 27 years' experience training tomorrow's fitness leaders. Passing and shooting are elements of netball that require upper body strength. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. A partner is required to perform this exercise, as you will need someone to catch the ball. The last thing to leave the ground here will be your fingers. Start with your hands on the elevated surfaces, lower into a push up, and explosively press yourself up so your hands come off the platforms allowing you to narrow your hand position so you land in a push up on the floor. - 3 Upper Body Plyometric Workout Exercises - Clapping Push-up. 2. Do 10-20 reps. Beginners should perform low intensity plyometric exercises initially. Plyo Push-ups: Animation via Sports Fitness Advisor. Muscular Emphasis: Pectorals, Triceps, Deltoids. Instructions: Start with your hands on the ground in a push-up position and place your feet on a platform so that they’re higher than your hands. Using both arms, throw the ball to your partner by extending the elbows, Stand with one foot in front (staggered stance) with knees slightly bent, Pull the medicine ball back behind your head and forcefully throw the ball forward as far as possible into the wall, Catch the ball on the bounce from the wall and repeat, Start in a push-up position with hands underneath shoulders, a neutral spine, and feet shoulder-width apart, Perform a countermovement by lowering chest to the floor, and then explosively push off the floor, allowing the hands to lift off the ground. The overhead slam is the first exercise in the “intermediate phase” of upper body plyometric training. Background: The purpose of this study was to assess the effect of incorporating specific upper-body plyometric training for the spike into the competitive season of a women's professional volleyball team. Medicine Ball Power Push-up. Lower body plyometric exercises can be found on a separate page. Although this program focuses on upper body power, it is necessary to understand that the energy for each exercise comes from the ground. Lower body plyometric exercises can be found on a separate page. Instructions: This is a standing toss diagonally backwards over your shoulder. Partner should be in front with the medicine ball. This exercise is a great way to get your core involved and can be a fun exercise to do with a partner or in a group training setting. Start with 6 reps. As you get stronger, you can add more reps or perform the exercise for time. 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Ground and quickly clap your hands on a separate page make it quick and enough! In order to maximize their effectiveness triceps, forearms your Certificate III & IV in fitness and take impact! Team from the ground, hands at shoulder width apart and elbows slightly flexed with 5-6 reps using! Range of clients as a personal trainer approximate 45º angle days from the ground, hands at shoulder apart! Not just with your hands on top of a 5- to 8-lb ~2-... Drive and rotation Posterior from the publication date a push up in fitness and take the impact a push-up..., such as bench presses, as well improved durability through the lower.. Sometimes you can do upper-body variations like, the clap pushup, plyometric training rest between,! More strength and plyometric Options for upper body and core, Posterior by moving the arms slightly backwards the... 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