Plyometrics is a method of training to develop explosive power. The term derives from the Greek words "plyo" meaning "to increase" and "metrics" meaning "to measure" thus translating as "measurable increases." According to author Donald Chu, the term was first coined by track and field coach Fred Wilt in 1975. There are several plyometric exercises to work the arms.
Overhead Throw
A partner and medicine is required for this exercise. Start with your medicine ball overhead, then step forward and throw the ball sharply forward. Use both arms to throw the ball to your partner.
Pull-Over Pass
You will need a partner and a medicine ball to do this exercise. Lie down on your back with your knees bent and feet on floor. Hold the ball on the floor behind your head with your partner standing at your feet. Keep your arms extended and pass the ball to your partner.
Power Drop
A 12 to 42 in. high box is required for this exercise, along with a medicine ball and partner. Lie on your back, with your knees bent and feet on floor with your arms stretched upward over your chest. Your partner should stand on a box with the medicine ball at arm's length, then your partner drops the ball. You catch the ball and immediately throw it back to your partner.
Inclined Push-Up Depth Jump
Equipment for this exercise includes: two mats about 3 to 4 in. high, and a box high enough to elevate your feet above your shoulders while in a push-up position. Place the mats about shoulder distance apart. Place your hands between the mats and your feet on top of the box in a push-up pose. Push off the ground with your hands and land with one hand on each mat. Push off the mats with both hands and return to the starting position.
References
- "High-Powered Plyometrics"; James Radcliffe & Robert Farentinos; 1999
- "Jumping Into Plyometrics"; Donald Chu; 1998
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