Plyometric
Exercises for Explosive Power
Use
these plyometric exercises to increase your
explosive power and athletic performance.
Plyometrics is the Number 1 technique used by
professional athletes to develop sport-specific
power. A
quick word of caution first.
Before you start any plyometrics program there are
some important guidelines to follow that are crucial
to your success. More importantly,
without them, plyometric
exercises become a high risk, low return activity.
Please make sure you read the
plyometrics article
before attempting a plyometrics training program.
Upper Body Plyometric Exercises
Chest Throw
1. Stand opposite a partner with feet shoulder width
apart and knees slightly bent.
2. Using both hands hold a medicine ball to your
chest and throw it to your partner with a pushing
action.
3. The pass should be explosive as though you are
pushing someone away from you. Avoid snapping you
elbows however.
4. Have your partner throw the ball back and repeat.
You could also perform this drill against a wall.
Overhead Throw
1. Stand opposite a partner with feet shoulder width
apart and knees slightly bent.
2. Hold a medicine ball above you head, arms fully
extended.
3. With your arms still extended stretch your arms
backward to move the ball behind your head. Try not
to arch your lower back too much.
4. Throw the ball to your partner releasing it just
behind or above your head.
5. Have your partner throw the ball back and repeat.
You could also perform this drill against a wall.
Pullover throw
1. Lying on your back with knees bent, have your
partner stand about 10 feet away.
2. Hold a medicine ball directly over your chest
with your arms extended.
3. With your arms still extended, lower the ball
behind your head as far as you can... if you can
touch the floor with the ball great!
4. From this position throw ball forward toward your
feet releasing it when your arms are over your chest
and abdomen.
5. Have your partner pass the ball back to you and
repeat.
Shot Put
1. Stand opposite a partner with feet shoulder width
apart and knees slightly bent.
2. Hold a medicine ball in your left hand. Place the
back of your hand against the front of your left
shoulder. The medicine ball should be facing your
partner.
3. Shot put the ball as forcefully as possible to
your partner. Avoid snapping the elbows however.
4. Have your partner throw the ball back and repeat
with your right arm. You could also perform this
drill against a wall.
Side Throw
1. Stand side on, with your partner about 20 feet to
your left. Keeping feet shoulder width apart and
knees bent place your right foot slightly in front
of your left.
2. Hold a medicine ball with both hands directly in
front of you. Keep your arms extended and parallel
to the floor.
3. Swing ball as far to the right as is comfortable
allowing your hips to turn with your arms. From this
position...
4. Immediately swing the ball to your left throwing
the ball to your partner.
5. Repeat for the desired number of repetitions and
then repeat for the other side to complete one set.
Squat Jump Throw
1. Stand with your feet shoulder width apart and
knees bent. Hold a medicine ball to your chest.
2. Squat down until your thighs are parallel to the
floor.
3. Jump vertically while simultaneously driving your
arms and the ball up. Do not release the ball.
4. As you land repeat immediately. Try to minimise
contact time with the ground.
5. As with all plyometric exercises the emphasis
must be on quality NOT quantity. Concentrate on
explosive movements with both the arms and legs for
each repetition.
Lower Body
Plyometric Exercises
Bounding
1. Mark out a series of small cones or obstacles
about 3 feet apart in a straight line. The number of
obstacles depends on the number of repetitions you
are performing.
2. Start behind the first obstacle in a semi squat
position.
3. Jump as high and far as possible over each
obstacle. It's a good idea to practice first to
gauge how far apart you should set the markers.
Again try to minimize ground contact time.
4. You can use anything to jump over, a training top
or even just a line on a track.
Depth Jumps*
1. Stand on a box, bench or sturdy chair
approximately 30-40cm high.
2. Step off the bench (don't jump off) and as soon
as you land explode vertically as high as you can.
3. Try to minimize ground contact time i.e. don't
sink down into a deep squat before jumping up.
Hurdle Jump With Sprint*
1. Place 3 hurdles a few feet apart. Set them to
knee height to begin with.
2. Stand with your feet shoulder width apart behind
the first hurdle. Knees should be bent in a squat
position.
3. Jump over the first hurdle. As soon as you land
jump the next hurdle. Keep ground contact time to a
minimum i.e. don't squat right down as you land.
4. As you land after the final hurdle sprint for 20
yards.
5. As with all plyometric exercises rest thoroughly
(3-5 mins) before repeating.
Jump Running
This is one of the easiest plyometric exercises.
Simply run in 'slow motion' landing on alternate
feet. Try to achieve as much height and distance
with each stride as possible.
For
every right and left foot strike, count one
repetition.
Lateral Jumps*
1. Stand alongside a bench, box or cone
approximately 30cm high.
2. Keeping your feet hip distance apart jump
sideways as high over the obstacle as possible.
3. Immediately jump back to the start position
minimizing ground contact time. This counts as one
repetition.
4. You can use anything to jump over, a training top
or even just a line on a track. Just make sure you
discipline yourself to jump as high as possible.
Ricochets
1. Mark out a small box shape on the floor (about 2
feet square) with paint or chalk.
2. Keeping your feet together, start at one corner
of the box and perform small jumps from corner to
corner in a random manner.
3. For this exercise the emphasis should be on speed
and rate of leg movement rather than height.
4. Each ground contact is 1 repetition.
Single Leg Hops
1. Standing on one foot bend your knee slightly.
2. Staying on the same foot try to gain as much
height and distance with each hop. Keep ground
contact time as short as possible.
3. Hop for the desired number of repetitions and
repeat with the other leg.
Tuck Jumps
1. Stand with feet shoulder-width apart and knees
slightly bent.
2. Jump up and bring your knees to your chest.
3. As you land repeat immediately keeping ground
contact time to a minimum.
4. Repeat for the desired number of repetitions.
*These are advanced plyometric exercises. You must
have an EXTENSIVE training base and
experience of performing plyometric. These
plyometric exercises are not suitable for beginners
and athletes under 16.
The
great thing about plyometric exercises is the small
amount of equipment they require.
The Equipment You
Need... And Don't Need For Plyometric Exercises
You
can adapt most plyometric exercises and programs
around whatever facilities you have or don't have.
The only piece of equipment you really need is a
medicine ball.
For
upper body plyometric exercises you need a medicine
ball with an excellent grip and that doesn't bounce.
The weight of the ball depends on your strength
level...
Generally 6lb and 8lb are good for beginners.
Advanced athletes may require up to 15lb medicine
balls. Remember though, it's not the weight of resistance that is
important in plyometric exercises, it is the
speed and quality of the movements.
Medicine balls can be used for a whole host of
exercises, not just plyometric exercises.
Plyoballs
and Mediballs are used by a lot of
professional athletes. Have a look into them if you
plan to incorporate a lot of upper body plyometric
exercises into your or your team's training.
This is just a small selection of plyometric
exercises to get you started. Plyometric training
can be very effective - and few of your
competitors will be doing it right. But you must get
it right...
Don't just throw a few plyometric exercises
haphazardly into your routine. Plan them carefully
around the other elements of your training program.
Course Contributor Phil Davies
