Instructions: Start in a neutral stance, with your feet slightly wider than your hips. These animated plyometric drills are used to develop explosive power in the upper body. Instructions: Stand about 1-2 feet away from a wall and start with your arms overhead. ... dynamic work, Nate Harvey, velocity, programming, exercises, dynamic effort, max effort. The lying medicine ball power drop will build explosive strength in the chest, core and shoulders. 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. Thanks to reader dusty for the suggestion!. Therefore, in many of the exercises the lower body and core get considerable residual training. Plyometric pushups are an advanced exercise that work the chest, triceps, abs, and shoulders. 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. 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. Keeping your feet stable, strongly push the ball away from you at a wall so that it bounces back to you. Another authoritative article, Mark. Aim for 5 reps, making sure to catch the bar with bent elbows every time. 3. From standing, bend your legs to come into a squat position. 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. Beginners should perform low intensity plyometric exercises initially. Thank you for putting this resource together. Upper Body Plyometric Drills. As a beginner, start with low-impact exercises. Instructions: This is a standing toss diagonally backwards over your shoulder. To perform this exercise, you can either partner up with someone, or find a solid wall that can take the impact. Single leg hops with changes of direction. Instructions: Set up two elevated surfaces wider than shoulder-width. There are several different methods of power training. Muscular Emphasis: Pectorals, Triceps, Deltoids. C… © 2020 BuiltLean LLC | All rights reserved. Keep your arms long and release with your entire torso not just with your arms. 2. Land with bent elbows and repeat. Do this: Get in a push up position … I’ve found with my students that upper-body plyos can be a fun way to make a workout more dynamic and improve conditioning. 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. 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. Prepare your body for this plyometric exercise by performing a few normal push-ups. The two-hand overhead throw works the muscles that extend your shoulder joints. Book Review: “Becoming Ageless” By Strauss Zelnick. All plyometrics exercises are outstanding for agility and coordination, which is why we are such big fans of upper body plyometrics. Beginners should perform low intensity plyometric exercises initially. The overhead slam is the first exercise in the “intermediate phase” of upper body plyometric training. Equipment: None. Exercise and proper diet are necessary, 10 Upper-Body Plyometric Exercises To Build Strength & Power. 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 How to Create A Full-Body Workout in 10-Seconds. Muscular Emphasis: lats, core, triceps, forearms. Have a partner stand above you at your head holding a medicine ball, Get your partner to drop a medicine ball towards your chest. Plyometric drills and exercises are advanced training techniques that should only be performed under the guidance of those with knowledge and experience. Lower body plyometric exercises can be found on a separate page. There are tons of different variations of the plyo push up. 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. 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. Depth jumps are a foundational, plyometric exercise that works your entire body. Muscular Emphasis: pectorals, triceps, biceps, core. To build explosive upper body strength and power, there’s no exercise better than plyo push ups. 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. 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 A full-body plyometric workout utilizes all the major muscle groups and maintains a significant level of intensity. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. 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. - 3 Upper Body Plyometric Workout Exercises - Clapping Push-up. 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. We like to use our body plyos after our strong core pressing movements. Allow chest to almost touch the floor, Immediately and explosively push off the floor by fully extending the elbows. There are several different methods of power training.The simplest is to perform classic weight lifting exercises, such as … Plyometrics involve jumping and therefore contribute to an increased jump height, as well improved durability through the lower body. 1. Since plyometric movements are fast and create a jarring impact, avoid doing too much. For example, you can train an eccentric clapping push-up to increase the weight of your barbell chest press. The most commonly used tool is a medicine ball. Make sure to take adequate rest between sets, and always focus on form and technique throughout the movement. 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. Raise the medicine ball to chest level, with elbows flexed, Begin by moving the arms slightly backwards before the throw. Understanding the level of intensity of plyo moves is important when planning a full-body workout to maximize all the body's muscle groups. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. How can you help your clients stay in shape over the holiday period? Participating in an upper-body plyometric-training program builds power in the muscles of your abdomen, arms, back, chest and shoulders. 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. To progress this exercise, you can try placing your feet on a box to create an incline push up, as is pictured below. Thanks to reader dusty for the suggestion!. A partner is required to perform this exercise, as you will need someone to catch the ball. Muscular Emphasis: Core/Obliques, Deltoids, Posterior. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. The workouts range from simple to complex levels, based on strength required to perform them successfully. Do 10-20 reps. If you feel like you are stagnating in your progress, want to introduce a high intensity workout that has cross-functional benefits, then plyometric exercises may be right for you. Catch and immediately throw the ball back at the wall. Sometimes you can do them alone at home as long as you are disciplined and committed. Plyometric Push-Ups Catch the bar with bent elbows, lower into the hang position of your pull-up, and repeat. Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them. Upper body plyometric exercises often involve throwing, passing and catching movements, most commonly using a medicine ball or similar. Perform 10-20 reps, using a full range-of-motion in your arms. 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. We used to do many of these exercises when I was a sprinter in college, great stuff! When incorporating plyometric exercises into training, it is important to appreciate proper technique and progression in order to maximize their effectiveness. Start with 6 reps. As you get stronger, you can add more reps or perform the exercise for time. You’ll love this explosive twist on the classic push up. Each number is a lane. But if you want to work them, you can add upper-body moves, like medicine ball throws and plyometric pushups. Lower body plyometric exercises can be found on a separate page. Medicine ball slams are a great exercise to enhance all round power and strength. 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. Although this program focuses on upper body power, it is necessary to understand that the energy for each exercise comes from the ground. Start with 5-6 reps, and increase your reps as you get stronger. High Intensity Workout: Plyometrics can be performed after a thorough warm-up that prepares your body for an explosive, high-intensity workout. You’ll love this explosive twist on the classic push up. 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. 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. (Modify by performing this raised with your hands on a bench until you feel comfortable to progress to the floor.) 7 reasons why you need a Personal Trainer. They will work best if also done concurrently with training designed to increase your upper body strength. Most traditional plyometric exercises involve some form of jumping, with box jumps, broad jumps, depth jumps and lunge jumps all springing to mind. Simply perform a standard push-up, except make it quick and explosive enough to launch your hands a few inches off the ground. This exercise is best suited for individuals with well-developed upper-body strength. Plyometric work should be done prior to any strength or hypertrophy training. 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). Therefore, in many of the exercises the lower body and core get considerable residual training. Plyo Push-Ups appear to be extremely explosive. 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. Most plyometric workouts don't target your arms. Depth push-ups are another high intensity, advanced exercise that will seriously test your upper body strength. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. 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. Originally published in January of 2019. 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. So, what are some exercises to make the muscles of the chest, shoulders, and back more explosive? Our body’s are constantly adapting to our workouts. 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. More advanced plyometric exercises: Box jumps. 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. Below is the typical training set-up for our athletes’ upper body days. Plyo Push-ups: Animation via Sports Fitness Advisor. What Is The Best Exercise To Build Muscle? Start by beginning with standard push-up, and lower down with the elbows close in by your sides. Plyometric Push-Ups Passing and shooting are elements of netball that require upper body strength. 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. Make sure to land with bent elbows to avoid strain in your joints and wrists, and keep your core tight to protect your spine. Depth jumps. 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. Upper body exercises. We have 27 years' experience training tomorrow's fitness leaders. Plyometric exercises are a great addition to any weekly workout routine. Plyometric exercises place considerable stress on the body so injury may result if done improperly. Immediately catch and then throw the ball back at the wall, making sure to keep your core tight to support your spine. Lower into your push-up, then explode off the ground so you get some air. Start on the ground, hands at shoulder width and toes on the floor in a regular push-up position. You’re using your legs in the jump, swinging your arms for additional height, and bracing your core on the landing. That’s a bench press or a push press whatever our movements are for that day. 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. Overhead slams develop tremendous anterior core power, and concentric power and strength through all of the shoulder extensors (latissimus dorsi, pectorals, etc. * Results may vary. Good nutrition – why it’s important for optimum health & fitness? Drop quickly all the way down to the floor, and then push-up explosively into the air. 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. 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… As a beginner, start with low-impact exercises. Hops on/off steps. Comments are closed 30 days from the publication date. Thank you for the ideas that I can incorporate into my HIIT training sessions. Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. 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. Plyo Push-ups: Animation via Sports Fitness Advisor. Study with The Australian Fitness Academy to earn your Certificate III & IV in Fitness and take the first step towards your new career. Plyometric exercises are a fantastic way to change up your workouts to boost speed and strength. This way, your body is properly training to handle the rigors of these more advanced, plyometric workouts. 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. Single leg exercises are more intense than those performed using both legs. As you push back up, power up to push off the ground and quickly clap your hands while in the air. Muscular Emphasis: Pectorals and Deltoids, Entire Upper Body and Core, Posterior. Plyometrics are meant for upper body and lower body parts. Working with a broad range of clients as a personal trainer. Before beginning these types of exercises, you should already have developed a solid base through general stabilization and strengthening exercises. Depth jumps are a foundational, plyometric exercise that works your entire body. 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. Medicine Ball Power Push-up. 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. 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. The number of plyometric exercises is typically kept to a minimum also. To build athletic moves, upper-body plyometric exercises require the athlete to throw or push something to produce the correct amount of power. ), along with improved decelerative capabilities of the rotator cuff muscles. 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. 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. These animated plyometric drills are used to develop explosive power in the upper body. 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. Using these exercises in combination with lower body plyometrics and strength training will absolutely help you develop more strength and power. Plyo Push-ups This is the most basic upper body plyometric exercise. Supersets: Plyometrics can be superset with heavier exercise sets of similar movement patterns to build your explosive ability. You’re using your legs in the jump, swinging your arms for additional … Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. Perform 10-15 reps. Sometimes they are, but that doesn't necessarily make them a plyometric movement. The ball should rebound back into your hands overhead. Consider also the best trampoline as a potential alternative. Most traditional plyometric exercises involve … 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. Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight. An A-B-A' quasi-experimental design with experimental and control groups was used. Try some of these advanced variations to mix up your training: Plyo Clap Push Ups. Although this program focuses on upper body power, it is necessary to understand that the energy for each exercise comes from the ground. This is important for playing the variety of sports that require explosive upper-body movements. Muscular Emphasis: Triceps, Biceps, Rectus Abdominus and entire Core, Posterior from the overhead position, Deltoids. RTO Provider No. The weight of the ball can be increased to progress the intensity of the exercise. Try out these exercises and let me know what you think in the comments below! 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 time1 , making you a more powerful athlete. Not as common, and perhaps underutilised, are upper body plyometric exercises. Most traditional plyometric exercises involve some form of jumping, but here we’re focusing on the upper body and not the legs. 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. Muscular Emphasis: Core/Obliques, Pectorals and Deltoids, Erector Spinae. Repeat bending the elbows and throwing the ball, maintaining tall posture the entire time. 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. Plyometric exercises are split into upper body and lower body workouts, and there are many exercises to choose from. Land on the floor with hands slightly wider than shoulder width apart and elbows slightly flexed. These lower body plyometric exercises are often incorporated into athlete training programs and performed by those looking to increase their power and explosiveness. My focus here is to give you the tools you need to create an individualized plyometric training program to hit your personal strength goals. Legs: Yes. 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. Wilk KE, Voight ML, Keirns MA, Gambetta V, Andrews JR, Dillman CJ. Partner should be in front with the medicine ball. Plyometric exercises increase amplitude and velocity of movements by accentuating the eccentric phase of muscle contraction. Why Perform Upper Body Plyometrics? If you’re interested in more upper-body workouts, try out Zero to Hero Fitplan for some real strength training. In particular, the fire arm and wrist movement needed to execute a chest pass to an opponent requires the explosive strength built by plyometric exercises. 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