Plyometrics is an effective form of exercise, especially for athletes looking for extra strength and power. Some of the exercises included in a plyometric workout include the use of a plyometric ball, or medicine ball. The idea behind plyometrics is to use explosive motions repetitively to help train the muscles to be stronger and faster. The exercises are also convenient as they only require the use of an exercise ball as equipment. However, you will want to make sure you have sufficient space around you for most of the routines.
Squat Throws From Chest
For squat throws, stand straight up with your feet about shoulder width apart and knees slightly bent. While holding a plyometrics ball at chest level, squat down, bending at the knees until your upper thighs are parallel with the floor. Now quickly explode upward, jumping as high as you can while also throwing the exercise ball straight up over your head. Throw the ball as high as you can without worrying about catching it after. Focus on really exploding with your legs and arms during the upward motion. Repeat the exercise several times.
Wall Throws
For wall throws, position yourself about 6 to 10 feet away from a wall that is safe for bouncing a ball against. Stand up straight, facing the wall, with your feet about shoulder width apart, but staggered with one a few inches in front of the other. With your knees slightly bent and your back straight, take the exercise ball in both hands and lift it over your head. Now forcefully throw the ball against the wall using both arms. Catch the ball as it bounces back toward you and repeat. Focus on exploding with your shoulder and chest muscles during each throw.
Single Arm Throws
For single arm throws, stand with your feet just slightly more than hip-width apart. Lower your body into a squatting position, bending at the knees and place your hand under the exercise ball. Explode upward with your entire body and throw the ball into the air as high as you can. Keep your feet on the ground. You do not want to jump in the air for this exercise. Your aim is to use your leg muscles as you throw the ball. Catch the ball as it comes back down and repeat several times. Be sure you have enough room overhead to throw the ball safely.
Side to Side
For the side-to-side exercise, you may stand with feet about shoulder width apart or sitting on a bench or stability ball. Hold the exercise with both hands and with both arms extended straight out in front of you. While keeping your arms straight, quickly pivot to one side, turning at the waist. Then quickly pivot back to the front and around to the opposite side. Continue to pivot back and forth with arms extended. Repeat the exercise several times. Focus on your abdominal and oblique muscles when performing this exercise.
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