The overhead slam is the first exercise in the “intermediate phase” of upper body plyometric training. Most plyometric workouts don't target your arms. You’re using your legs in the jump, swinging your arms for additional height, and bracing your core on the landing. All plyometrics exercises are outstanding for agility and coordination, which is why we are such big fans of upper body plyometrics. 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. 3. 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. Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- … The intensity of this exercise can be increased by increasing the weight of the ball, or having your partner stand on a box. 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. Partner throws the ball into your outstretched hands, Once partner throws the ball, catch it using both hands, allowing minimal trunk extension, and immediately throw it back, Lie on the ground with your arms extended up, knees bent and feet on the floor. Sit on the ground with the trunk at an approximate 45º angle. Depth push-ups are another high intensity, advanced exercise that will seriously test your upper body strength. A full-body plyometric workout utilizes all the major muscle groups and maintains a significant level of intensity. To progress this exercise, you can try placing your feet on a box to create an incline push up, as is pictured below. 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. These lower body plyometric exercises are often incorporated into athlete training programs and performed by those looking to increase their power and explosiveness. ), along with improved decelerative capabilities of the rotator cuff muscles. Plyo Push-ups: Animation via Sports Fitness Advisor. Muscular Emphasis: Pectorals, Core, Triceps, Deltoids, Posterior. 2. Therefore, in many of the exercises the lower body and core get considerable residual training. Standing long hop. There are several different methods of power training. Start on the ground, hands at shoulder width and toes on the floor in a regular push-up position. An A-B-A' quasi-experimental design with experimental and control groups was used. Muscular Emphasis: pectorals, triceps, biceps, core. Explosively drive off of the floor so you land back in a push-up on the platforms. Drop quickly all the way down to the floor, and then push-up explosively into the air. Thank you for the ideas that I can incorporate into my HIIT training sessions. Start with 5-6 reps, and increase your reps as you get stronger. 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. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. 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. 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. You will need either some plyo boxes (15-30cm) or weight plates to perform this exercise. The most commonly used tool is a medicine ball. Plyometrics are meant for upper body and lower body parts. Lower into your push-up, then explode off the ground so you get some air. They will work best if also done concurrently with training designed to increase your upper body strength. Raise the medicine ball to chest level, with elbows flexed, Begin by moving the arms slightly backwards before the throw. Muscular Emphasis: Entire Upper Body and Core, Posterior and even hip flexors, Muscular Emphasis: Obliques, Core, Arms & Pecs, Deltoids and Lower Back. Try out these exercises and let me know what you think in the comments below! 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. Make sure to land with bent elbows to avoid strain in your joints and wrists, and keep your core tight to protect your spine. The lying medicine ball power drop will build explosive strength in the chest, core and shoulders. Upper body exercises. 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