Plyometric exercises are used to develop explosive strength in various muscles of your body to enhance your performance in sports or other athletic activities. Plyometrics are often associated with lower-body exercises to improve jumping ability, but you can also do plyometric moves for your upper body. Upper-body plyometric exercises that strengthen your back, chest and shoulders may improve your performance in sports such as rowing, boxing or shot-put.
Overhead Medicine Ball Throws
Throwing a medicine ball over your head continuously can help build powerful shoulders and give you explosive strength when you need it for a specific activity. Stand in a staggered stance around 5 to 10 feet away from a wall. Lift a medicine ball with both hands over your head and throw it as hard as possible into the wall. Pick it up as it bounces back to you and repeat. Make the transition time from picking up the ball to throwing it again as short as you can.
Clapping Push-Ups
Although primarily thought of as a chest exercise, push-ups also help build powerful shoulders. To make the exercise a plyometric one, drive your body up off the floor in the middle of each repetition. Land with the same hand position and continue for as many repetitions as possible. To make it even more challenging, you can clap your hands together while you are in the air, before you fall back to the floor.
Medicine Ball Slams
Medicine ball slams will give you a challenging plyometric shoulder workout, and will engage your legs as well. For this movement, hold a medicine ball up over your head with both hands and slam it down into the floor. Try to pick it up off the bounce and repeat. Lift the ball up over your head each time to work your shoulders thoroughly.
Side Medicine Ball Throws
Side throws with a medicine ball will work your shoulders from slightly different angles than straight-on throws. Stand the same distance from the wall as with overhead throws, but with your side facing the wall. Stagger your stance so your left foot is about one foot in front of your right. Hold the ball with both hands and bring it to your right hip before throwing it as hard as you can at the wall. Try to minimize the time between picking up the ball and your next throw.
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