These lower body plyometric exercises are often incorporated into athlete training programs and performed by those looking to increase their power and explosiveness. We used to do many of these exercises when I was a sprinter in college, great stuff! The weight of the ball can be increased to progress the intensity of the exercise. Muscular Emphasis: Core/Obliques, Pectorals and Deltoids, Erector Spinae. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. 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. 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. Depth jumps are a foundational, plyometric exercise that works your entire body. Equipment: None. How can you help your clients stay in shape over the holiday period? Plyometric Push-Ups They will work best if also done concurrently with training designed to increase your upper body strength. (Modify by performing this raised with your hands on a bench until you feel comfortable to progress to the floor.) Each number is a lane. Upper Body Exercises. Sometimes they are, but that doesn't necessarily make them a plyometric movement. 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. We like to use our body plyos after our strong core pressing movements. Instructions: Stand in a neutral stance with the medicine ball at your chest. Slow eccentric lowering, exploding back to the high start position, Rigid core, full range of motion at elbow, Rock on your feet, “throw” from your lats, keep arms long, Not too wide of a grip, hands leave the pull up bar at the top position, Powerful, release the ball inches from the wall and accelerate each throw to the wall, Slow eccentric lowering and full body press to stand, use arms more than legs, fingers leave the ground last before your feet come beneath you, Like side-toss but release with trajectory at or above shoulder height, Rhythmic and full range of motion so catch the ball or implement with arms extend and release with arms extended. These animated plyometric drills are used to develop explosive power in the upper body. Prepare your body for this plyometric exercise by performing a few normal push-ups. Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. Lower into your push-up, then explode off the ground so you get some air. So, what are some exercises to make the muscles of the chest, shoulders, and back more explosive? Comments are closed 30 days from the publication date. More advanced plyometric exercises: Box jumps. Legs: Yes. Most traditional plyometric exercises involve … Standing long hop. As a beginner, start with low-impact exercises. To build explosive upper body strength and power, there’s no exercise better than plyo push ups. You’re going to perform your pull-up with enough explosiveness to get air, letting your hands come about an inch off of the bar. Aim for 5 reps, making sure to catch the bar with bent elbows every time. An A-B-A' quasi-experimental design with experimental and control groups was used. 7 reasons why you need a Personal Trainer. Explosively drive off of the floor so you land back in a push-up on the platforms. Medicine ball slams are a great exercise to enhance all round power and strength. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. Keep your arms long and release with your entire torso not just with your arms. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. Wilk KE, Voight ML, Keirns MA, Gambetta V, Andrews JR, Dillman CJ. Understanding the level of intensity of plyo moves is important when planning a full-body workout to maximize all the body's muscle groups. This way, your body is properly training to handle the rigors of these more advanced, plyometric workouts. 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. 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. Depth push-ups are another high intensity, advanced exercise that will seriously test your upper body strength. Try some of these advanced variations to mix up your training: Plyo Clap Push Ups. Plyo Push-ups: Animation via Sports Fitness Advisor. The power here will come from your hip drive and rotation. Beginners should perform low intensity plyometric exercises initially. Using these exercises in combination with lower body plyometrics and strength training will absolutely help you develop more strength and power. 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. The overhead slam is the first exercise in the “intermediate phase” of upper body plyometric training. For example, you can train an eccentric clapping push-up to increase the weight of your barbell chest press. Keeping your feet stable, strongly push the ball away from you at a wall so that it bounces back to you. Drop quickly all the way down to the floor, and then push-up explosively into the air. 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. But if you want to work them, you can add upper-body moves, like medicine ball throws and plyometric pushups. Plyometric exercises place considerable stress on the body so injury may result if done improperly. Muscular Emphasis: lats, core, triceps, forearms. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. The two-hand overhead throw works the muscles that extend your shoulder joints. Plyometrics are meant for upper body and lower body parts. You’ll love this explosive twist on the classic push up. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. 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 will need either some plyo boxes (15-30cm) or weight plates to perform this exercise. Thank you for putting this resource together. Working with a broad range of clients as a personal trainer. If you're passionate about health and fitness, why not turn that passion into a career as a Personal Trainer? 21062 | Copyright © 2020 Australian Fitness Academy, CEC Courses & Professional Development Workshops, To start, get into a comfortable, upright stance with feet shoulder-width apart; face partner approximately 3m away. Thank you for the ideas that I can incorporate into my HIIT training sessions. Most traditional plyometric exercises involve some form of jumping, but here we’re focusing on the upper body and not the legs. Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight. Upper Body Plyometric Drills. You’ll love this explosive twist on the classic push up. Book Review: “Becoming Ageless” By Strauss Zelnick. 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. 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. Instructions: This is a standing toss diagonally backwards over your shoulder. That’s a bench press or a push press whatever our movements are for that day. Muscular Emphasis: Entire Upper Body and Core, Posterior and even hip flexors, Muscular Emphasis: Obliques, Core, Arms & Pecs, Deltoids and Lower Back. Depth jumps are a foundational, plyometric exercise that works your entire body. 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. Depth jumps. Thanks to reader dusty for the suggestion!. Plyometric drills and exercises are advanced training techniques that should only be performed under the guidance of those with knowledge and experience. To progress this exercise, you can try placing your feet on a box to create an incline push up, as is pictured below. Try out these exercises and let me know what you think in the comments below! 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. Instructions: Start by in a push-up position. Hops on/off steps. Single leg hops with changes of direction. 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. Repeat bending the elbows and throwing the ball, maintaining tall posture the entire time. Perform 10-20 reps, using a full range-of-motion in your arms. Plyometric exercises are a fantastic way to change up your workouts to boost speed and strength. 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. Do 10-20 reps. Originally published in January of 2019. As you push back up, power up to push off the ground and quickly clap your hands while in the air. Start on the ground, hands at shoulder width and toes on the floor in a regular push-up position. Thanks to reader dusty for the suggestion!. Since plyometric movements are fast and create a jarring impact, avoid doing too much. Methods: A professional team from the Spanish first division participated in the study. 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. 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. Why Perform Upper Body Plyometrics? I’ve found with my students that upper-body plyos can be a fun way to make a workout more dynamic and improve conditioning. 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 Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- … Start with 5-6 reps, and increase your reps as you get stronger. Land on the floor with hands slightly wider than shoulder width apart and elbows slightly flexed. Start by beginning with standard push-up, and lower down with the elbows close in by your sides. Plyometric exercise is not only limited to the lower body – there are many ways you can use them for the upper body too, including throws, plyometric … I have used all of these in my training, and I can guarantee that these are some of the best for improving lower body power. Another authoritative article, Mark. Beginners should perform low intensity plyometric exercises initially. For example, you can superset a chest press with a plyometric push-up. Plyometric exercises are a great addition to any weekly workout routine. C… Using a neutral standing stance, load the ball in front of your right hip, then forcefully rotate and release the ball over your left shoulder at a wall, or in an open field. The last thing to leave the ground here will be your fingers. Find a rhythm with the exercise so that you’re catching and releasing nonstop for 10-15 reps. Then repeat on the other side. Start with 6 reps. As you get stronger, you can add more reps or perform the exercise for time. Exercise and proper diet are necessary, 10 Upper-Body Plyometric Exercises To Build Strength & Power. 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. The most commonly used tool is a medicine ball. Perform 10-15 reps. Keeping your abs tight, bend your elbows back and then throw the ball at the wall with enough force that it rebounds back into your hands. 1. The ball should rebound back into your hands overhead. 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. 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. Upper body exercises. Plyo Push-ups This is the most basic upper body plyometric exercise. Plyometrics involve jumping and therefore contribute to an increased jump height, as well improved durability through the lower body. - 3 Upper Body Plyometric Workout Exercises - Clapping Push-up. 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… 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. ), along with improved decelerative capabilities of the rotator cuff muscles. What Is The Best Exercise To Build Muscle? Consider also the best trampoline as a potential alternative. High Intensity Workout: Plyometrics can be performed after a thorough warm-up that prepares your body for an explosive, high-intensity workout. Partner should be in front with the medicine ball. Catch and immediately throw the ball back at the wall. Upper body plyos are an excellent pace changer, great variation to use in conjunction with your upper body days. Study with The Australian Fitness Academy to earn your Certificate III & IV in Fitness and take the first step towards your new career. Have a partner stand above you at your head holding a medicine ball, Get your partner to drop a medicine ball towards your chest. Not as common, and perhaps underutilised, are upper body plyometric exercises. There are several different methods of power training. All plyometrics exercises are outstanding for agility and coordination, which is why we are such big fans of upper body plyometrics. Muscular Emphasis: Core/Obliques, Deltoids, Posterior. Good nutrition – why it’s important for optimum health & fitness? Immediately catch and then throw the ball back at the wall, making sure to keep your core tight to support your spine. 2. Lower body plyometric exercises can be found on a separate page. Plyometric work should be done prior to any strength or hypertrophy training. * Results may vary. Muscular Emphasis: Pectorals and Deltoids, Entire Upper Body and Core, Posterior. Single leg exercises are more intense than those performed using both legs. 3. 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. 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. Our body’s are constantly adapting to our workouts. ... dynamic work, Nate Harvey, velocity, programming, exercises, dynamic effort, max effort. This exercise is best suited for individuals with well-developed upper-body strength. The number of plyometric exercises is typically kept to a minimum also. Plyometric exercises are split into upper body and lower body workouts, and there are many exercises to choose from. To perform this exercise, you can either partner up with someone, or find a solid wall that can take the impact. Participating in an upper-body plyometric-training program builds power in the muscles of your abdomen, arms, back, chest and shoulders. Clap the hands together in mid-air, Land back in the starting push-up position, and immediately complete the next repetition, Place both hands onto the plyometric boxes or weight plates and get into a comfortable push-up position, with hands underneath shoulders and a neutral spine, Quickly remove hands from the plyometric boxes or weight plates and drop down. Before beginning these types of exercises, you should already have developed a solid base through general stabilization and strengthening exercises. 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. Sit on the ground with the trunk at an approximate 45º angle. 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. Instructions: Set up two elevated surfaces wider than shoulder-width. Supersets: Plyometrics can be superset with heavier exercise sets of similar movement patterns to build your explosive ability. 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. 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. This is a very advanced exercise, so get comfortable with plyometric push-ups and depth push-ups before attempting this variation. 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