Plyometrics is a form of training designed to develop explosive power and speed in your upper and lower body. It is often used to add jumping height for sports like basketball and volleyball via jump training, but it can also be done with accessories like a medicine ball. Check with your doctor before making changes in your exercise plan, particularly if you have a health condition.
Seated Twisting Throw to the Back
Seated medicine ball throws with a partner work your midsection and help develop explosive upper-body strength. To do the exercise, sit on the floor with your legs straight and spread apart. Rotate your upper body so you are looking behind you, and receive the medicine ball with both hands when a partner tosses it. Catch the ball and quickly rotate your upper body to the other side. Touch the ball to the floor on the outside of your thigh, then rotate back and toss the ball back to your partner. Do the throw for several repetitions on each side.
Standing Side Twist Throw
The standing twist throw is similar to the seated throw, only you are standing with your feet shoulder-width apart and your partner is a few feet away to the side instead of behind you. Catch the ball with both hands at your side and then twist your torso around to the other side and back, throwing the medicine ball back to your partner. Keep your feet planted throughout the movement. After several repetitions, switch sides.
Lying Chest Throw
Lie on your back with your partner standing above your head, holding the medicine ball. Hold your arms out above your chest, and catch the ball when your partner drops it on you. As you catch the ball, cushion the force by moving your hands in to your chest, then immediately throw the ball back up to your partner with force. Continue the exercise for as long as you can.
Over-the-Back Toss
To properly execute an over-the-back toss with the ball, you will need 15 to 20 yards of space to work with. Hold the medicine ball with both hands and have your partner stand 15 or 20 yards behind you. Squat down with the ball between your legs, drive your legs upward, and throw the ball back over your head with both hands.
Floor Slams
Slamming the medicine ball into the floor can increase your upper-body strength and can help you work out frustrations too. Stand with your feet wider than shoulder-width apart and hold the ball in both hands. Raise the ball up over your head, and slam it down into the floor with as much force as you can.
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