Plyometrics and Athlete Development – Part III-B
The Scoops on Upper-Body Plyometrics
Medicine ball activities are a lot of fun while also challenging coordination, core, and upper-body strength. Coaches should ensure that exercises are age-, weight-, and skill-appropriate for upper-body plyometrics.
Medicine Ball
Size of Ball – age-appropriate
Free space.
Keep the body upright and aligned.
Side-to-Side Ball Movement with Body Twist to Opposite Side
Stand upright/hold the ball slightly to the back of the R-side/facing forward/ move the ball from the R-side across the body to the L-side back with a slight body twist/return the ball from the L-side across the front of the body to the R-side back with a slight torso twist/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, 6-8 body curls forward/repeat, moving from the L-side to the R-side
Ball Throw in Straddle Position With Body Twist Against the Wall
Free space.
Set the distance close to the wall for a rapid rebound.
Stand in a comfortable Straddle position sideways to the wall/hold the ball on the R-side/L-shoulder facing the wall/facing forward (sideways position), arms slightly flexed/throw the ball explosively with a body twist to the L-side in a linear movement against the wall for a rapid rebound/head follows the throw, looking at the wall/quickly catch the ball/immediate repeat the throw/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds or counts, shaking arms and hands loosely, 8-10 forward-backward shoulder circles as SA/repeat, DA/repeat, alternating action/turn, repeat, R-shoulder facing the wall/ball in L-hand
Chest Pass in Straddle Position with Body Twist Against the Wall
Set the distance away from the wall.
Assume a wide sideways Straddle position to the wall/R-shoulder facing the wall/hold the ball with bent elbows close to the chest/facing forward (in a sideways position)/slightly bend the knees/turn toward the wall with a rapid body twist for a forceful chest pass against the wall, extending the arms/let the ball rebound off the wall and roll/retrieve the ball/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the legs and arms loosely/repeat, L-shoulder facing the wall
Underhand Ball in Squat Straddle Position – Rise and Throw in Air
Free space.
Assume a slight Straddle position/facing forward/hold the ball at hip height/facing forward/bend the knees to a very low Half-squat with the ball held lightly above the floor/extend the arms quickly, rising to the upright/throw the ball forcefully with extended arms as high as possible in air/step back as the ball comes downward/let it bounce off the floor/retrieve the ball/return to the home space (free space)/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the legs and arms loosely
Chest Pass in Standing Position Against the Wall
Set the distance away from the wall, facing the wall.
Stand upright/hold the ball with bent arms in front of the chest/facing forward/extend the arms quickly and forcefully for a chest pass against the wall/let the ball rebound off the wall and roll/retrieve the ball/continuous/ 10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the arms loosely
Overhead Ball Throw Against the Wall – Kneeling
Set the distance away from the wall.
Assume the upright kneeling position/the ball is on the ground in front of the body/facing forward/grasp the ball, raising the ball overhead with extended arms/bend the upper body slightly backward to increase the throwing distance and power/forcefully throw the ball against the wall/catch the rebounding ball/bend the arms to absorb the shock/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the legs and arms loosely
Variation:
If available – a small mini trampoline, a set distance from the throwing station.
Overhead Ball Throw with Trampoline Rebound
Set distance away from the trampoline.
Assume a modified Straddle position/hold the ball at chest height/quickly extend the arms overhead/slightly bend backward to throw the ball into the center of the trampoline/catch the rebounding ball, absorbing the shock with bent elbows/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the legs, arms, and hands loosely
Same Exercise: Assume the kneeling position/perform the throw/stand upright to catch the rebounding ball/return to the kneeling position
Same Exercise: Without the trampoline/assume the kneeling position/raise the ball overhead/smash the ball to the floor with extended arms and a slight torso twist to the L-side/catch the rebounding ball/continuous/repeat, to the R-side/10-15 repetitions, or repeat as needed/relax 5-7 seconds, 6-8 forward body curls
Overhead Throw with Power Rotation
Free space.
Assume a modified Straddle position sideways to the wall/hold the ball in front of the hips/facing forward/slightly bend the knees/swing the ball to the R-side upward to overhead/use a powerful body twist toward the L-side to slam the ball outside of the body forcefully against the floor/catch the rebounding ball/ ontinuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, 6-8 forward body curls
Overhead Slamdunk on Toe Rise
Free space.
Assume a modified Straddle position/the ball is on the floor in front of the feet/facing forward/bend the knees to a half-squat position, quickly grasping the ball/rise onto toes as high as possible, lifting the ball high overhead, arms fully extended/slamdunk the ball forcefully against the floor/follow through, extending the arms and bending forward at the hips/let the ball rebound/ catch the ball, bending the arms to absorb the shock/place the ball onto the floor/assume the upright Straddle-position/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the legs and arms loosely
Overhead Ball Throw with Lunge Step
Free space.
Assume a slight Straddle position/hold the ball at hip height/facing forward/ quickly take a Lunge step forward, R-leg in front/raise the ball overhead with extended arms, shifting the weight onto the forward R-Lunge leg/ forcefully slam dunk the ball out in front against the floor/let the ball rebound and catch the ball/return to upright standing/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds or counts, shaking the legs and arms loosely, 6-8 back bends/repeat, Lunge-position/R-leg forward/ repeat, L-leg
Overhead Ball Throw with Single Leg Deadlift
Free Space.
Stand upright/hold the ball with extended arms high overhead/facing forward/slam the ball with extended arms onto the floor in front of the body, 1-arm-length away/extend the R-leg to the back in a slightly flexed position/ balance on the L-foot/follow through by bending the upper body forward/ retrieve the ball/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the legs and arms loosely, 6-8 back bends/repeat, L-leg extended in back, balancing on the R-foot
Cross-body Ball Movement – Kneeling Lunge with Torso Twist
Free space.
Assume a kneeling Lunge position, L-leg in front/hold the ball close to the chest on the R-side, slightly to the back/facing forward/move the ball across from the R-side in front of the body to the L-side back with a slight torso twist to the back/return the ball from the L-side across the front of the body to the R-side back with a slight torso twist to the back/continuous/repeat, R- leg forward/move the ball from the L-side to the R-side/10-15 repetitions, or repeat as needed/relax 5-7 seconds, 6-8 forward body curls/repeat, hold the ball on the opposite side
Keeling Chest Pass Against the Wall
Set the distance from the wall, facing the wall.
Assume the upright kneeling position/hold the ball in front of the chest with bent arms/forceful chest pass against the wall/let the ball rebound off the wall and roll/retrieve the ball/continuous/10-15 repetitions, or repeat as needed/relax 5-7 seconds, shaking the legs and arms loosely/fast rhythm: quick bam-bam-bam
Chest Pass from Supine to Half-sit with Partner
One partner assumes the supine position on the floor (on the back), holding the ball over the chest/the opposite partner assumes a half-situp position across, set distance apart/supine partner rises to half-situp/chest passes to partner/catches the ball/assumes the supine position/rises to half-situp/chest passes to the partner/continuous/place the ball on the floor on the side of the body/repeat/10-15 repetitions, or repeat as needed/relax 5-7 seconds, 6-8 side stretches, R-L/repeat, partner assumes the supine position