Upper Extremity Plyometric Exercises

The upper extremities include the upper arms, forearms and hands, and all the structures within them. Doing plyometric exercises that target the upper extremities on a regular basis improves muscle power, allowing you to execute shoulder, elbow and wrist movements more quickly. This may help you succeed at sports such as football, softball, swimming, tennis and volleyball, which require explosive arm movements.

Bench Press Throws

Bench press throws build power in the muscles that move your upper arms together in front of your chest -- called horizontal adduction -- and the triceps, which extend your elbows. Basketball players perform this movement when making two-handed chest passes. Lie with your back on a flat bench and feet on the floor. Hold a barbell above your chest with your arms extended. Lower the bar to your chest slowly, then powerfully extend your arms, throwing the bar upward as high as possible. Catch the bar with both hands, then repeat. Perform this exercise only if you're an experienced weight lifter. Always use a spotter to assist with catching the bar.

Overhead Backward Toss

The overhead backward toss trains the muscles that flex your arms forward -- a movement used by swimmers when performing the backstroke and by tennis players when hitting forehand ground strokes. Stand with your feet about shoulder-width apart. With both hands, hold a medicine ball in front of your thighs. Raise the ball over your head and release it backward, behind your body, as hard as possible, throwing it into an open field or a solid wall. Keep both arms straight throughout the movement. To isolate your arms, avoid helping with your legs and torso.

Plyometric Push-Ups

Plyometric push-ups are a safer alternative to bench press throws. The exercise works the same muscles -- those that horizontally adduct your upper arms and extend your elbows. Begin in a push-up position with both hands on top of a medicine ball and your arms fully extended. Remove your hands from the ball and spread them to shoulder width, allowing your body to fall. Catch yourself with your hands on either side of the ball, then lower your body until your elbows form 90-degree angles. Explode upward and quickly move your hands back on top of the ball, then start the process over.

Slams

Slams build power in the muscles that extend your upper arms at the shoulder joint. This is essential for baseball, softball, tennis and volleyball players, who perform the overhand throwing or striking motion repeatedly during competitions and practices. Hold a medicine ball above your head with both hands, then extend your arms and throw the ball down, slamming it on the floor as hard as possible. Catch the ball when it bounces back up, then return to the starting position and repeat.