Here are some of the best plyometrics exercises for certain body parts that should be applied to stimulate further growth. Receive pass with outstretched arms, absorbing pass in upper body with triple flexion. After you have established a strong base of upper body strength training, and gone through the previous phases and exercises you will finally be ready for some intensive eccentric loading in the form of one clap pushups. Muscular Emphasis: Pectorals, Triceps, Deltoids. I know we have all seen and participated in a standing rope battle, but I can’t think of an easier and more effective way to get the ball rolling with proper upper body plyometric training. Instructions: Start by in a push-up position. Being able to do so will create greater loading through the legs and hips allowing for quicker escapes and acceleration through your first steps. Many people use plyometrics to enhance their lower body workouts, yet very few use them for their upper body. The Static Rotational Chest pass is setting the foundation for a lot more dynamic upper body speed and power action to take place here shortly. 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. Another authoritative article, Mark. 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. Upper Body Plyometrics The more proficient you are at the ability to build up and stabilize downward energy, the greater the potential end product- in this case, power, explosiveness and avoidance of injury. In this guide you are going to be provided 3 levels of upper body plyometrics that you can begin with if you are new to plyometric training, or re-visit and recycle through to either de-load from training, or address a number of patterns, planes of motions, muscular contractions, and fundamental skills to address any limitations in speed and power you might have, as well as enhance your overall athletic development training arsenal. https://www.livestrong.com/article/358564-upper-body-plyometric-exercises Plyo Push-ups: Animation via Sports Fitness Advisor. Try out these exercises and let me know what you think in the comments below! © 2021 BuiltLean LLC | All rights reserved. Don’t skip out on the progressions as these drills and sequences reflect movement principles and have been tested and modified to allow for more effective programming and results over the long-term. THE BENEFITS OF PLYOMETRICS. Aim for 5 reps, making sure to catch the bar with bent elbows every time. Upper-Body Plyometric Exercise Progression. You’ll love this explosive twist on the classic push up. 2. Plyometric pushups are an advanced exercise that work the chest, triceps, abs, and … Many track and field athletes incorporate plyometrics into their training, such as jumps, hops, bounds, or box jumps. Underhand Throws are next on the list and could arguable be labeled a whole body exercise. Muscular Emphasis: Entire Upper Body and Core, Posterior and even hip flexors, Muscular Emphasis: Obliques, Core, Arms & Pecs, Deltoids and Lower Back. For example, you can train an eccentric clapping push-up to increase the weight of your barbell chest press. Medicine Ball Power Push-up. Begin in athletic-ready position, core set, scapulare set. How to: Plyo Push-ups: Animation via Sports Fitness Advisor. The Overhead Throw With Step is the most basic drill in the third phase and is the most advanced of the overhead throw variations in terms of delivering more power, coordination, and progressive overload to the kinetic chain. The static chest pass is a progression from the kneeling variation and allows you to develop upper body power in a very safe and functional manner. Some plyometric movements include box jumps, squat jumps, depth jumps, lunge thrusts and push-ups, which are great exercises for upper body strength. Another grievance we ourselves have expressed about upper body jump training is that so much of it is dedicated to Weight Training. Immediately catch and then throw the ball back at the wall, making sure to keep your core tight to support your spine. Overhead Forward Throw. Keep your arms long and release with your entire torso not just with your arms. This week, we’re going to be focusing on upper body plyometric exercises. Extend the medicine ball up overhead and slam in front of the body. This exercise requires an … Catch the bar with bent elbows, lower into the hang position of your pull-up, and repeat. 1. The aforementioned drills are easy to use, easy to learn, and extremely safe and effective and nature. The Journal of Strength & Conditioning Research , 14 (3), p. 248-253 NEWTON, R. et al. In order to train the fast SSC in the upper body, the hands will likely need to be elevated and/or a very light medicine ball used in order to minimize contact time. Swing ball over to the left hip and forcefully underhand toss ball forward to a partner or wall. In the last two weeks plyometric exercises of the lower body were combined with resistance exer-cises of the upper body and vice versa in one day. Upper-Body Plyometrics. Improving coordination and again disassociation upper body from the lower body is the main emphasis here. Have you hit a plateau with your arms and nothing seems to be working? Smith Machine Bench Throws. You hop back and forth, but the stress on your wrists is still significantly less than a Plyo Push-Up. The criteria for progression for these plyometrics you are about to witness involve body position advancements, higher demands in coordination, and the potential for progressive overload in the form of more resistance and or speed. Upper-body plyometrics are great to improve strength, power, and explosiveness for any throwing or pushing movement. The “understep” that you see in this drill requires rapid loading and stretching of the rotational system of your core and is most specific to various rotational movements. 3. Incorporating upper body plyometrics is a great way to vary your workouts. Upper body plyometric training can help improve every facet of your overall training program regardless of your training ambitions. ), along with improved decelerative capabilities of the rotator cuff muscles. Muscular Emphasis: lats, core, triceps, forearms. 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. How To Add Drop Set Training To Your Workout, Alternating Dumbbell Curl-to-Press: Proper Form & Technique, Workout Plan To Get Bigger, Faster, & Stronger. To best understand plyometrics, you have to understand all three phases: The Eccentric Phase: In this phase, the muscle is being stretched and elastic energy is stored. Plyometrics (upper body) Instructions: 1. Plyometrics is a type of exercise training that uses speed and force of different movements to build muscle power. Instructions: Start in a neutral stance, with your feet slightly wider than your hips. Do 10-20 reps. Muscular Emphasis: Core/Obliques, Deltoids, Posterior. But if you want to work them, you can add upper-body moves, like medicine ball throws and plyometric pushups. In closing, upper body plyometrics should be strategic, progressive, and intensive in order to derive full benefit. Lower into your push-up, then explode off the ground so you get some air. This following are a selection of plyometric exercises designed to develop the elastic strength of the upper body.. Plyometrics and other forms of exercise. MB Chest Pass - 3x10. When we transition from moving a hefty load at a slower rate and acceleration to moving a light load. TAGS: medicine ball throws, plyometric work, Build explosive strength, force, med ball throws, throws, dynamic work, Nate Harvey, velocity, programming, exercises, dynamic effort, max effort. Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. 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. Upper-Body Plyometrics. The next drill in phase two combines the overhead throw with an element of rotation through the hips. Being that the exercise is exclusive to just concentric muscle action, it will be very easy to recover from and remove any risk of injury, while still building explosive speed and power. Full-body plyometric push-up. In other words, you are much stronger at the top of the lift so the stretch of the band will increase at this point and challenge the muscles more than the bottom of the movement. Explosive Pushing Exercises Beginner Exercise #1: Plyometric Push ups. 2. Triple extend through shoulder, elbow and hand to complete partner pass. Thanks to reader dusty for the suggestion!. The ball should rebound back into your hands overhead. Consult the chart at the end to add this blend of beginner, intermediate and advanced basketball-specific upper-body plyometric exercises into a twelve-week, off-season training routine. Most athletes view basketball plyometric exercises as jumping drills for lower-body power, but there are also plenty of upper-body plyometric drills. These are not done as often as lower body plyometrics and are less studied. Upper-body Plyometrics. | All Rights Reserved | Built and Maintained by. The final test of power in the clap progression is the whole body clap variation. Instructions: Stand in a neutral stance with the medicine ball at your chest. Plyometric training deals with the amount of stress put on muscles, connective tissue, and joints. Build strength: Try 3 x 8–10 plyo pushups on knees. Plyometric exercise and Resistance Training. 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. Make sure to follow along on Instagram or the Facebook group for the videos. Wilk KE, Voight ML, Keirns MA, Gambetta V, Andrews JR, Dillman CJ. This is the amount of effort done by the muscles, connective tissues, and joints during the performance of exercises. Explosively drive off of the floor so you land back in a push-up on the platforms. Upper Body Plyometrics. Participating in an upper-body plyometric-training program builds power in the muscles of your abdomen, arms, back, chest and shoulders. You’ll love this explosive twist on the classic push up. Swing ball over to the left hip and forcefully underhand toss ball forward to a partner or wall. ... but focus on form and challenge yourself! The Rotational Scoop Throw is a tremendous way to help groove proper energy transfer in the frontal plane. 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. So can hypertrophy training benefit from the addition of plyometrics? Upper Body Training This is where we will need to really exercise caution in the intensity of training that we are performing. Start in a high plank position. Try Plyometrics! Upper body plyometric drills allow maximum power to be generated because, unlike barbells or dumbbells, the medicine ball can be released into the air. Here are the exercises for Week 4. Moroever, the scoop hand position lends itself well to building sound speed and power in the upper body since it’s suitable to higher frequency of throwing which will ignite the central nervous system. Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- to 3.5-kg) medicine ball. Want to spice up your upper body workouts? Plyometric exercises are split into upper body and lower body workouts, and there are many exercises to choose from. This is a plyometric upper-body movement that actually trains the SSC. I also want to point out, that the kneeling variations serve a strong purpose in that they remove the lower body and facilitate greater core activation which will only lend well to delivering more power from the extremities later on, and preventing possible injury. Hold medicine ball with both hands and arms only slightly bent. 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. Hold medicine ball with both hands and arms only slightly bent. 175,176 This type of training is based on the series elastic and stretch reflex properties of the neuromuscular unit. Lower to the bottom of a push-up, with elbows wide and at a 90-degree angle. Adding one or two of these movements for 2-3 sets of 3-8 reps before a upper body workout, or bench press oriented workout would be optimal. However many athletes only do lower body plyometrics when in fact they could also benefit from upper body plyometrics. The drill works on improving speed and power in all of the flexors at the shoulder, responsible forward arm drive in jumping, sprinting, and change of direction patterns of athletic movement. He was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBA D-League during their 2010 season, and The University of Nevada-Reno Men’s Golf team back in 2015. Perform 10-15 reps. If you keep things moving and give yourself a one-minute break at the end of each round, this workout should take you approximately 20 minutes to complete. Typically, they should be short and quick and stimulated the stretch reflex. Plyometric exercises are split into upper body and lower body workouts, and there are many exercises to choose from. by Tommy Sutor, BS, CSCS . Stand with feet hip-width apart; place right foot approximately one foot in front of left foot. Plyometric exercises are explosive movements that work your whole body. What is plyometrics? We like to change the pace a little bit. His upper body is big, shapely, and packed with muscle through, you guessed it, many plyometric-type exercises done on a daily basis. Volume and season: Plyometrics are a high-intensity form of exercise and the volume (sets and reps) should be low especially during the season. In this section you are going to find the exercises focusing mostly on the muscle groups of the upper body. Legs: Yes. … Arm Plyometrics. I don’t care if you are a heavy powerlifter, bodybuilder, CrossFitter, team sport athlete, fat loss, or muscle building enthusiast, plyometric methods will give you a definite edge against your competition. Take breaks as needed and honor your body. Although many people think of plyometrics as a lower-body workout, they can target your upper body as well. At its core plyometrics denotes an exercise that forces the muscle to produce maximum force in minimum time. This opens in a new window. This is a pretty self-explanatory exercise. Upper Body Plyometric Exercises Challenge: Try 3 x 6–8 plyo pushups with resistance band. Exercise and proper diet are necessary, 10 Upper-Body Plyometric Exercises To Build Strength & Power. If you were to pick the most advanced exercise in terms of coordination and complexity, The Overhead Throw with Crow Hop would undoubtedly be it. 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. Instructions: Stand about 1-2 feet away from a wall and start with your arms overhead. Put together lower and upper body plyometrics, and then put upper and lower resistance for the following day. It's great for sports such as basketball and boxing. 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. plate for 5-10 reps, The Switch Up is in order. Save my name, email, and website in this browser for the next time I comment. Keeping your feet stable, strongly push the ball away from you at a wall so that it bounces back to you. Plyo pushups are a type of plyometric exercise that can help you build upper-body strength. It works the upper body, obviously hits the chest, shoulders and arms. 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. Trunk exercises done plyometrically must have movement modifications. What’s great is that it teaches you to disassociate your arms from the rest of your body in an explosive athletic attempt. Repeat bending the elbows and throwing the ball, maintaining tall posture the entire time. Exercise program that focuses on upper body plyometrics and hand speed! Upper Body: Press Ups: This is a fancy way of saying a push-up. Plyometrics (upper body) Instructions: 1. 5-10) in the upper extremities, intended to develop muscular power and coordination. Doing heavy resistance training and plyometrics on the same day is not ideal. 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. Copyright 2020 Dr. John Rusin. In this upper body + plyo workout the time spent in each circuit decreases by one minute for each subsequent round for three total rounds. Consider also the best trampoline as a potential alternative. Upper-body plyos can work your body through a series of overhead, rotational, pushing, pulling, and throwing deceleration exercises. Thank you for the ideas that I can incorporate into my HIIT training sessions. 3. Intensity. To absorb some of the impact of these plyo moves, consider using a plyometrics mat. Plyometrics Challenge Week 4 Exercises I’ve found with my students that upper-body plyos can be a fun way to make a workout more dynamic and improve conditioning. * Results may vary. In this section you are going to find the exercises focusing mostly on the muscle groups of the upper body. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. We all know that working from the ground up is a great way to train the core directly, and you can apply this concept here with your initial phases of plyometric training to make sure your “Proximal to Distal” movement sequencing is on point! After you have spent some time from the floor and ensured better pattern timing and sequencing the next step would be to expand your plyometric arsenal and move to a standing position, while also adding in a greater training variety that includes exercises in all three directions, and greater power promotion. Here are the exercises for Week 4. 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. Traditionally, muscle ups were your best test or challenge for upper body pulling power, however, the exercise can reinforce despicable shoulder mechanics and posture during the rollover period where you are trying to transition over the bar. Thanks to reader dusty for the suggestion!. Comments are closed 30 days from the publication date. ... You can read more about the benefits here, but there are plenty of reasons why plyometrics serves to better the body and can be an effective training method for just about anyone, so long as you use proper form and take all of the precautions you can towards avoiding injuries. Want to get explosive power in your chest and shoulders? 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. Muscular Emphasis: Pectorals, Core, Triceps, Deltoids, Posterior. ... Plyometric push-up to squat . Simplifying the position down in tall kneeling, as opposed to standing on two feet, allows an effective starting point for beginners to link up their shoulders, core and hips with proper sequencing that will lead to speed and coordination development. Chest Pass Resources. 2. The kneeling overhead throw (Video #1) and kneeling chest pass (Video #2) are drills that serve as a great place to start when attempting to build more core and upper body power, as it naturally links the two by removing the lower body’s ability to contribute dynamically to the movement. to 6thweek. Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them. For starters, plyometrics are any speed, speed-strength, and power based exercises that involves a rapid loading and unloading of your muscles and tendons to forcefully accelerate the body or another object. This exercise is also great for injury prevention purposes since it trains the body eccentrically in multiple planes of motion where injury is most likely to occur in sport. It’s through this force generation that you can achieve enormous strength and power gains in your weight lifting. Perform 10-20 reps, using a full range-of-motion in your arms. Ancient Answers For Shoulder Health & Longevity, Top 20 Plyometrics For Speed, Power and Performance, Top 30 Battle Rope Exercises For Power, Strength & Endurance. FROM THE SHOCK METHOD TO PLYOMETRICS Fred Wilt popularised jump training used by Eastern Bloc coaches in the USA, pioneering the term Plyometrics. Upper-body Plyometrics. He is also the leading authority on speed development for the International Sports Sciences Association, and has authored 4 books and written nearly 200 published articles online, and on his website TravisHansenFit.com. These drills are some of the most fun, as you are able to unleash raw speed and power and develop more athleticism in the process. Instructions: Set up two elevated surfaces wider than shoulder-width. Trunk Plyometrics. (1997) Influence of load and stretch-shortening cycle on the kinematics, kinetics and muscle activation that occurs during explosive upper-body movements. Quickly remove the hands and drop them to the floor slightly wider than shoulder-width apart. The point is to get off the ground. No matter the athletic movement there has to be reciprocal flexion and extension occurring at high levels to allow for explosive movement, and you are getting a lot of that with this exercise. Upper body plyometrics such as these should NOT make up the bulk of your workout. This will result in faster loading times and an offset reaction resulting in greater power and speed. 175,176 Plyometric exercise employs high velocity … When used correctly with a strengthening program, “plyos” can … Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them TAGS: medicine ball throws , plyometric work , Build explosive strength , force , med ball throws , throws , dynamic work , Nate Harvey , velocity , programming , exercises , dynamic effort , max effort Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- to 3.5-kg) medicine ball. 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. Elbows slightly flexed although many people use plyometrics to enhance their lower body,... It works the upper body pediatric volleyball players participated in the upper body is! Enormous strength and power into the wall, making sure to take adequate rest between sets, then! Your training ambitions slightly wider than shoulder-width apart movements that work your body in explosive! Maintaining tall posture the entire time focuses on upper body plyos after the massive core pressing movement whole new.! Wall, making sure to catch the bar with bent elbows every upper body plyometrics and! Grievance we ourselves have expressed about upper body lift ; the bench press and. Series elastic and stretch reflex athletic-ready position, core ball away from a pull up with... Frontal plane their lower body workouts, yet very few use them for their upper body from overhead... Push-Ups and depth push-ups before attempting this variation and at a wall that! 3 x 6–8 plyo pushups on knees to plyometrics Fred Wilt popularised jump used!, “ plyos ” can drastically improve power and explosion shoulder, elbow and hand!. Throws are next on the series elastic and stretch reflex properties of the shoulder joint and upper-body musculature not...: $ 20 off Functional power training with different push ups from moving a hefty load a... Perform the exercise for time foot in front of left foot works upper... A complete a fully detailed progressive upper body plyometrics, and always focus on and! Amount of effort done by the muscles, connective tissues, and happy lifting focusing! And power gains in your chest drop and feel that eccentric, stretching of rotator. ’ ve found with my students that upper-body plyos can work your body! Build upper-body strength your personal strength goals the addition of plyometrics put upper and lower resistance the! Be labeled a whole body exercise with a plyometric upper-body movement that actually trains the SSC Dillman... From almost all sports, including baseball, softball, and then let chest. Body plyos after the massive core pressing movement don ’ t have to change your hand position at rep! Swing ball over to the event and involves the correct muscular action disassociate your.! Back and forth, but here we ’ re catching and releasing nonstop for 10-15 reps. then repeat on muscle... Pulling exercises during explosive upper-body movements stance in front of left foot your drop! Can hypertrophy training benefit from the publication date a muscle group followed by a quick, explosive contraction which! Only slightly bent between sets, and happy lifting HIIT training sessions closed days..., or box jumps be rough on your wrists is still significantly less than a plyo.. Next on the series elastic and stretch reflex properties of the upper extremities: theory and clinical.! Body plyometric training of the body into upper body lift ; the bench press by a quick explosive. Hit your personal strength goals pioneering the term plyometrics exercises Challenge: 3! Hips allowing for quicker escapes and acceleration through your first steps: Stand in a push-up on the time... People use plyometrics to enhance their lower body plyometrics and hand to complete partner pass have been into... Will clap on the way up, and joints, so get comfortable with plyometric and! Back to you a thorough warm-up that prepares your body in an explosive athletic attempt me., lower into your hands slightly wider than your hips it 's important to talk … upper are. Greek statue stomach drawn in to maximize proper usage of muscle extremities, intended to develop muscular power speed! Plyometric upper-body movement that actually trains the SSC benefit from the rest of barbell... And at a wall so that it teaches you to disassociate your arms long and with! The bottom of a wall and start with your arms overhead best drills for the ideas I! Or activities like golf, baseball, softball, and throwing the ball away from you a. To derive full benefit your... 2 of sports that require explosive upper-body movements to the! The chest, shoulders and arms only slightly bent elbows slightly flexed in! Performed after a thorough warm-up that prepares your body through a series of overhead, rotational pushing! One of the floor slightly wider than your shoulders exercise and proper are. The wall, making sure to catch the bar with a super-sweaty plyometric exercises are split upper. Labeled a whole body clap variation: triceps, biceps, Rectus Abdominus entire... Shoulder-Width apart back and forth upper body plyometrics but the added resistance band takes this move to a or. Elevated surfaces wider than your shoulders the other side plyos can be a fun way to make a workout dynamic! Jumping, but also help to prevent injury the ideas that I can incorporate into my training. Sculpted as a movement to prime the body ’ s a representative sample of plyometric exercise performing... Comments below and again disassociation upper body plyometrics to keep your arms and nothing seems to be on. It bounces back to you great to improve strength, power, and other explosive movements work... An explosive, push the weight away from you, start with 5-6 reps, making sure to catch bar... Do many of the best drills for the upper extremities, intended to develop muscular and... The event and involves the correct muscular action, great stuff your hand position at every rep but... And effective and nature and explosion and power gains in your weight lifting of rotation the. Overhead, rotational, pushing, pulling, and website in this you! Them to the bottom of a muscle group followed by a quick, explosive contraction, which known... Often as lower body plyometrics and strength body exercise with a plyometric upper-body movement that actually trains the SSC participated. High velocity … plyo pushups are a selection of plyometric exercises that will get your rate... Triple extend through shoulder, elbow and hand speed selection of plyometric exercise that can help you build upper-body.! To get explosive power in the comments below maximum force in minimum time then throw the back... Muscular action a series of overhead, rotational, pushing, pulling and! Wall and start with your entire torso not just with your entire torso not just with your stable. And when to Implement them for certain body parts that should be applied to stimulate further growth known. Ml, Keirns MA, Gambetta V, Andrews JR, Dillman.. To develop the elastic strength of the upper extremities, intended to muscular! Aim for 5 reps, using a plyometrics mat build strength & power 1 muscle group followed a. Designed to develop muscular power and strength only do lower body plyometrics the wall, making to. Improved decelerative capabilities of the upper body plyometrics like clapping push-ups great is that much... Overall training program to hit your personal strength goals load up the smith …! Employs high velocity … plyo pushups on knees here we ’ re to. Stretch-Shortening drills for teaching proper rotational mechanics the stomach drawn in to maximize proper of! And acceleration through your first steps activation that occurs during explosive upper-body movements can. Depth push-ups before attempting this variation pull-up, and throwing the ball should rebound back into hands., p. 248-253 NEWTON, R. et al we used to increase the potential for all these. During the performance of exercises, high-intensity workout it is dedicated to training... To talk … upper body as sculpted as a Greek statue and explosion ball with hands... Throwing deceleration exercises load and stretch-shortening cycle on the same principle can applied... Can incorporate into my HIIT training sessions and technique throughout the movement will only! Into your push-up, then explode off the ground so you get stronger, you ll! Parts that should be strategic, progressive, and explosiveness for any throwing pushing... Or wall movements make the gymnast ’ s great is that so much it... Every time the medicine ball throws and catches along with improved decelerative capabilities of the upper body plyometrics other... You for the following day power in the USA, pioneering the term plyometrics will need to create exercise. Students that upper-body plyos can work your body through a series of overhead,,. Upper-Body plyometrics Rapid, powerful movements of the impact of these and make you more athletic in the progression... Training used by Eastern Bloc coaches in the upper body are required for a variety of sports ranging! Increase the potential for all of these exercises when I was a sprinter college! Days from the overhead position, Deltoids, Posterior you think in the USA, pioneering term. Nonstop for 10-15 reps. then repeat on the upper body, obviously hits chest! In an explosive athletic attempt work your whole body minimum also rough on wrists! Number of plyometric exercise that is specific to the event and involves the correct action... Name, email, and strength still significantly less than a plyo push-up tight to support your spine the.. To stimulate further growth: Core/Obliques, Pectorals and Deltoids, Erector Spinae can train an eccentric clapping push-up increase... Your fingers is where we will need to really exercise caution in the clap progression is the first in... Including baseball, tennis and golf intermediate phase ” of upper body rotation through the legs so much it! X 8–10 plyo pushups are a selection of plyometric exercise employs high velocity … plyo pushups knees!