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. Muscular Emphasis: Entire Upper Body and Core, Posterior and even hip flexors, Muscular Emphasis: Obliques, Core, Arms & Pecs, Deltoids and Lower Back. Start with 5-6 reps, and increase your reps as you get stronger. 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. Plyometric drills and exercises are advanced training techniques that should only be performed under the guidance of those with knowledge and experience. High Intensity Workout: Plyometrics can be performed after a thorough warm-up that prepares your body for an explosive, high-intensity workout. For example, you can train an eccentric clapping push-up to increase the weight of your barbell chest press. © 2020 BuiltLean LLC | All rights reserved. You’re using your legs in the jump, swinging your arms for additional … You’ll love this explosive twist on the classic push up. A full-body plyometric workout utilizes all the major muscle groups and maintains a significant level of intensity. Most traditional plyometric exercises involve some form of jumping, but here we’re focusing on the upper body and not the legs. * Results may vary. The power here will come from your hip drive and rotation. 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. 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. Standing long hop. Medicine ball slams are a great exercise to enhance all round power and strength. Simply perform a standard push-up, except make it quick and explosive enough to launch your hands a few inches off the ground. That’s a bench press or a push press whatever our movements are for that day. Our body’s are constantly adapting to our workouts. Depth jumps are a foundational, plyometric exercise that works your entire body. Passing and shooting are elements of netball that require upper body strength. The lying medicine ball power drop will build explosive strength in the chest, core and shoulders. 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 The most commonly used tool is a medicine ball. Plyometric pushups are an advanced exercise that work the chest, triceps, abs, and shoulders. Instructions: Stand about 1-2 feet away from a wall and start with your arms overhead. 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. 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. Depth jumps are a foundational, plyometric exercise that works your entire body. Plyometric exercises are split into upper body and lower body workouts, and there are many exercises to choose from. Upper Body Plyometric Drills. Lower into your push-up, then explode off the ground so you get some air. Muscular Emphasis: lats, core, triceps, forearms. Muscular Emphasis: Core/Obliques, Pectorals and Deltoids, Erector Spinae. We used to do many of these exercises when I was a sprinter in college, great stuff! Since plyometric movements are fast and create a jarring impact, avoid doing too much. Originally published in January of 2019. Each number is a lane. Upper body exercises. 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. We have 27 years' experience training tomorrow's fitness leaders. Upper Body Exercises. Muscular Emphasis: Pectorals, Triceps, Deltoids. Since plyometric movements are fast and create a jarring impact, avoid doing too much. Plyo Push-Ups appear to be extremely explosive. 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. Instructions: Start by in a push-up position. How to Create A Full-Body Workout in 10-Seconds. Do 10-20 reps. The last thing to leave the ground here will be your fingers. Beginners should perform low intensity plyometric exercises initially. Try some of these advanced variations to mix up your training: Plyo Clap Push Ups. A partner is required to perform this exercise, as you will need someone to catch the ball. 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. Lower body plyometric exercises can be found on a separate page. Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- … Partner should be in front with the medicine ball. More advanced plyometric exercises: Box jumps. For example, you can superset a chest press with a plyometric push-up. 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. 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. Make sure to take adequate rest between sets, and always focus on form and technique throughout the movement. The intensity of this exercise can be increased by increasing the weight of the ball, or having your partner stand on a box. Plyometric exercises increase amplitude and velocity of movements by accentuating the eccentric phase of muscle contraction. The exercises included below focus on pressing, pulling and rotational movements to help you increase your strength and power in loaded-exercises such as bench press, shoulder press, horizontal rows, and pull ups. 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. 2. 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. Single leg hops with changes of direction. Thanks to reader dusty for the suggestion!. Supersets: Plyometrics can be superset with heavier exercise sets of similar movement patterns to build your explosive ability. Overhead slams develop tremendous anterior core power, and concentric power and strength through all of the shoulder extensors (latissimus dorsi, pectorals, etc. 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 the bar with bent elbows, lower into the hang position of your pull-up, and repeat. They will work best if also done concurrently with training designed to increase your upper body strength. This is a very advanced exercise, so get comfortable with plyometric push-ups and depth push-ups before attempting this variation. 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. When incorporating plyometric exercises into training, it is important to appreciate proper technique and progression in order to maximize their effectiveness. Raise the medicine ball to chest level, with elbows flexed, Begin by moving the arms slightly backwards before the throw. From standing, bend your legs to come into a squat position. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. Thank you for putting this resource together. Have a partner stand above you at your head holding a medicine ball, Get your partner to drop a medicine ball towards your chest. ... dynamic work, Nate Harvey, velocity, programming, exercises, dynamic effort, max effort. Hops on/off steps. Muscular Emphasis: Pectorals and Deltoids, Entire Upper Body and Core, Posterior. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body. Therefore, in many of the exercises the lower body and core get considerable residual training. Try out these exercises and let me know what you think in the comments below! Repeat bending the elbows and throwing the ball, maintaining tall posture the entire time. ), along with improved decelerative capabilities of the rotator cuff muscles. 7 reasons why you need a Personal Trainer. Muscular Emphasis: Core/Obliques, Deltoids, Posterior. Instructions: Set up two elevated surfaces wider than shoulder-width. My focus here is to give you the tools you need to create an individualized plyometric training program to hit your personal strength goals. Most traditional plyometric exercises involve some form of jumping, with box jumps, broad jumps, depth jumps and lunge jumps all springing to mind. Why Perform Upper Body Plyometrics? Plyometric exercises place considerable stress on the body so injury may result if done improperly. Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight. Explosively drive off of the floor so you land back in a push-up on the platforms. As a beginner, start with low-impact exercises. 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. Medicine Ball Power Push-up. As a beginner, start with low-impact exercises. Plyometric exercises are a great addition to any weekly workout routine. Not as common, and perhaps underutilised, are upper body plyometric exercises. This way, your body is properly training to handle the rigors of these more advanced, plyometric workouts. Comments are closed 30 days from the publication date. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. These animated plyometric drills are used to develop explosive power in the upper body. These lower body plyometric exercises are often incorporated into athlete training programs and performed by those looking to increase their power and explosiveness. 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. Stretch-shortening drills for the upper extremities: theory and clinical application. Prepare your body for this plyometric exercise by performing a few normal push-ups. 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. 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. Methods: A professional team from the Spanish first division participated in the study. Land on the floor with hands slightly wider than shoulder width apart and elbows slightly flexed. Muscular Emphasis: Triceps, Biceps, Rectus Abdominus and entire Core, Posterior from the overhead position, Deltoids. As you push back up, power up to push off the ground and quickly clap your hands while in the air. This exercise is best suited for individuals with well-developed upper-body strength. 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. 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. 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. Using these exercises in combination with lower body plyometrics and strength training will absolutely help you develop more strength and power. Perform 10-15 reps. 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. 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. Allow chest to almost touch the floor, Immediately and explosively push off the floor by fully extending the elbows. The weight of the ball can be increased to progress the intensity of the exercise. Start by beginning with standard push-up, and lower down with the elbows close in by your sides. 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. 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. Upper body plyos are an excellent pace changer, great variation to use in conjunction with your upper body days. These animated plyometric drills are used to develop explosive power in the upper body. Plyometric work should be done prior to any strength or hypertrophy training. There are several different methods of power training. 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. Before beginning these types of exercises, you should already have developed a solid base through general stabilization and strengthening exercises. C… The workouts range from simple to complex levels, based on strength required to perform them successfully. Muscular Emphasis: Pectorals, Core, Triceps, Deltoids, Posterior. Instructions: Stand in a neutral stance with the medicine ball at your chest. 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. As powerful aerobic exercises, plyometric exercises will exert your muscles for maximum potential in a short amount of time to increase power, strength, speed, and endurance. Participating in an upper-body plyometric-training program builds power in the muscles of your abdomen, arms, back, chest and shoulders. You will need either some plyo boxes (15-30cm) or weight plates to perform this exercise. 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. 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. The number of plyometric exercises is typically kept to a minimum also. Keeping your feet stable, strongly push the ball away from you at a wall so that it bounces back to you. 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. 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. To perform this exercise, you can either partner up with someone, or find a solid wall that can take the impact. The overhead slam is the first exercise in the “intermediate phase” of upper body plyometric training. Keep your arms long and release with your entire torso not just with your arms. Understanding the level of intensity of plyo moves is important when planning a full-body workout to maximize all the body's muscle groups. 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. Below is the typical training set-up for our athletes’ upper body days. To build explosive upper body strength and power, there’s no exercise better than plyo push ups. An A-B-A' quasi-experimental design with experimental and control groups was used. 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. Muscular Emphasis: pectorals, triceps, biceps, core. 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. Plyometric Push-Ups Beginners should perform low intensity plyometric exercises initially. It’s through this force generation that you can achieve enormous strength and power gains in your weight lifting. 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 Drop quickly all the way down to the floor, and then push-up explosively into the air. What Is The Best Exercise To Build Muscle? To build athletic moves, upper-body plyometric exercises require the athlete to throw or push something to produce the correct amount of power. Plyometric exercises are a fantastic way to change up your workouts to boost speed and strength. Another authoritative article, Mark. 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