Upper Body
Power Drop
Develops the pectorals, anterior deltoids
How to perform the drill
- This drill requires a partner
- Lie supine on the ground with your arms outstretched
- Your partner stands on the box holding the medicine ball at arm's length.
- Your partner drops the medicine ball into your hands.
- Catch the ball with elbows bent
- Allow the ball to come towards your chest
- Extend the arms to propel the ball back to the partner on the box
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of the vertical toss is far more important than quantity
Incline Chest Pass
How to perform the drill
- Work with a partner and sit facing each other
- Lean back at a 45 degree angle, keeping your abdominals tight
- Begin by holding the medicine ball with both hands at chest level, elbows pointing out
- Pass the ball to your partner, pushing it off your chest and ending with your arms straight
- Your partner catches the ball, allows the ball to come to the chest before passing it back to you
- Try to anticipate the catch and return the ball as quickly as you can
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of Chest Passes is far more important than quantity
Vertical Toss
How to perform the drill
- This drill requires a partner
- Sit in front of the box with your back to it, legs spread apart and straight.
- The other person stands on the box holding the medicine ball over you.
- Your partner drops the medicine ball into your hands.
- Catch the ball with elbows bent and toss it back over your head to the partner on the box.
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of the vertical toss is far more important than quantity
Catch and throw backhand
Develops the external rotators
How to perform the drill
- This drill requires a partner
- Stand with your feet shoulder width apart, with a stable base and a good posture
- Bend your right arm to 90 degrees and tuck your elbow into your side
- Keep your trunk facing forward
- Rotate the right arm out ready to catch the ball
- Your partner stands to your right and throws a small ball (1kg) to your right hand
- You catch it, then quickly take the ball across your body rotating your right arm inwards, and the immediately throw the ball back, powerfully rotating the right arm out.
- Do not use your trunk and keep your right elbow into your side at all times.
- Concentrate the effort on your right rear shoulder and external rotator muscles
- Repeat for the left arm with your partner standing on your left side
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
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.
How to perform the drill
- This drill requires a partner
- Stand facing each other with your feet shoulder width apart and your knees slightly bent
- Begin by holding the medicine ball with both hands at chest level, elbows pointing out
- Pass the ball to your partner, pushing it off your chest and ending with your arms straight.
- Your partner catches the ball, allows the ball to come to the chest before passing it back to you
- Try to anticipate the catch and return the ball as quickly as you can
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of Chest Passes is far more important than quantity
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.
Forward underhand pass.
Have a partner throw a ball to you below waist level, catch and return it forward and upward as forcefully as possible.
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.
"Jumping" With the Arms
This can be done in several ways as follows:
- Wheelbarrow walk. Have an assistant hold your legs up off the floor and you hop on your hands with small take-offs with double arms.
- Push-up jumps. Assume the push-up position and leap up off the floor and then back to the push-up position.
- Assume the push-up position. Push off the floor and leap up to a block approximately 4" high. As you improve in your ability to jump upward, jump up as high as you can, up to 1' - 2'.
- Arm jumps over objects. As you jump up and over the objects from a push-up position, your feet will slide so that your body is still in good position.
- Jumps sideways over a low object. These are very short range sideward jumps from a push-up position.
- Push-up jumps with a hand clap. From the push-up position jump up as high as possible and clap the hands. As you improve try to increase the number of claps that you can execute prior to landing.
- Stair jumps. Assume the push-up position in front of a stairway. Jump up to the first step, get yourself set again, and jump up to the next step and so on. Go up about 4 - 5 steps. As you improve have a partner hold your feet as you jump up the flight of stairs.
- Assume a push-up position on the floor wearing socks on your feet so they'll slide across the floor. Do a series of 5 - 10 jumps in a forward line.
- Same as above. Instead of traveling in a forward line, go in a slightly zigzag line forward.
Depth Jumps
- Assume a push-off position on the first step of a double modified staircase. Leap up, land in between the staircases and then immediately jump up onto the first or, if possible, second step. From the second step leap up, land on the floor, and explode up to the second or, if possible, third step.
- The depth jumps can also be done with a partner holding your feet. Assume a push-up position with a partner holding your feet and your hands on a box with the shoulders directly above. Jump down from the box, land, and immediately explode upward. Your partner keeps your legs up high enough so your body does not hit the box. The boxes should not be so high that your body makes contact as you drop down.
How to perform the drill
- Two mats, three to four inches high, placed shoulder width apart
- A box high enough to elevate your feet above your shoulders when in a push-up position
- Face the floor as if you were going to do a push-up, with your feet on the box and your hands between the mats
- Push off from the ground with your hands and land with one hand on each mat
- Push off the mats with both hands and catch yourself in the starting position
- Keep the catch time to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 10 to 20 repetitions/set
- Quality of Push Ups is far more important than quantity
Lower Body
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 practise first to gauge how far apart you should set the markers. Again try to minimise ground contact time.
4. You can use anything to jump over, a training top or even just a line on a track.
How to perform the drill
- Jog into the start of the exercise
- Push off with your left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground
- At the same time, reach forward with your right arm. As the left leg comes through, the right leg extends back and remains extended for the duration of the push-off
- Hold this extended stride for a brief time, then land on your left foot
- The right leg then drives through to a forward bent position, the left arm reaches forward, and the left leg extends backward
- Make each stride long, and try to cover as much distance as possible
- You should land on the sole of the foot (flat footed), allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
- Keep the foot touch down time to the shortest time possible
How much
- One to three sets over 30 to 40 metres
- Allow a full recovery between each set
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 minimise ground contact time i.e. don't sink down into a deep squat before jumping up.
How to perform the drill
- Stand on the box with your toes close to the front edge
- Step from the box and drop to land on then balls of both feet
- Try to anticipate the landing and spring up as quickly as you can
- Keep the feet touch down time on the ground to the shortest time possible
How much
- One to three sets using 6 to 8 boxes
- Allow a full recovery between each set
- The height of the box should be in the region of 30-80 cm.
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 minimising 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.
How to perform the drill
- Stand on one leg
- Push off with the leg you are standing on and jump forward, landing on the same leg
- Use a forceful swing of the opposite leg to increase the length of the jump but aim primarily for height off each jump
- You should land on the ball of the foot, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again
- Keep the foot touch down time to the shortest time possible
- Try to keep your body vertical and straight
- Perform this drill on both legs
- Beginners will use a straighter leg action where as advanced athletes should try to pull the heel toward the buttocks during the jump
How much
- One to three sets over 30 to 40 metres
- Allow a full recovery between each set
- Quality of bounding is far more important than quantity
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.
How to perform the drill
- Begin in a standing position
- Jump up, grabbing both knees as they come up your chest
- Return to the starting position landing on the balls of the feet
- Try to anticipate the landing and spring up as quickly as you can
- Keep the feet touch down time on the ground to the shortest time possible
How much
- 1 to 3 sets
- Allow a full recovery between each set
- 5 to 10 repetitions/set
Quality of Tuck Jumps is far more important than quantity
Box Jumps
How to perform the drill
- Assume a deep squat position with your feet shoulder width apart at the end of the row of boxes
- Keep your hands on your hips or behind your head
- Jump onto the box, landing softly in a squat position on the balls of the feet
- Maintaining the squat position, jump off the box onto the ground, landing softly in a squat position on the balls of the feet
- Jump onto the next box and so on
- Keep the feet touch down time on the ground to the shortest time possible
How much
- One to three sets using 6 to 8 boxes.
- Allow a full recovery between each set
- The height of the box should be in the region of 30-80 cm.
- Quality of box jumping is far more important than quantity.