Plyometric throwing exercises are fast, repetitive and powerful movements that require you to use your entire body to produce and control the throwing action. These exercises help you increase muscular stamina and to improve power and control throughout your body. Because of the high-intensity nature of the exercises, the National Academy of Sports Medicine recommends that you perform plyometric exercises on three nonconsecutive days a week, unless you are very conditioned to these exercises.
Medicine Ball Chest Pass
This exercise works on explosive, pushing power by using your lower body initially to generate the force and transfer it into your arms and hands. Hold a medicine ball with both hands in front of your chest, and stand with your legs about hip-width apart. Stand about 4 to 5 feet away from a sturdy wall.
Bend your legs slightly, and quickly straighten them, throwing the medicine ball in front of your chest with your arms extended. Do not hunch your spine as you throw. Catch the ball quickly, and repeat the throw as fast as you can for three sets of 10 to 12 reps. You can perform this exercise with one foot in front of the other. To increase the difficulty, increase the throwing distance by 1 or 2 feet per set.
Soccer Throw
This exercise requires you to extend your abs to help your body generate force to produce the throw. Stand about 10 feet away from a sturdy wall, and hold a medicine ball behind your head with both hands. Step forward and throw the ball at the wall without hunching your back. Catch the ball after it bounces once on the floor, and repeat the exercise as fast as you can for three sets of 10 to 12 reps.
Medicine Ball Rotational Throw
Stand with your left side of your body about 6 feet away from a wall, and hold a medicine ball with both hand in front of your chest. Stand with your legs about shoulder-width apart. Turn your torso to your right, and swing the ball to your right slightly to initiate the throw. Turn your torso quickly to your left, and throw the ball at the wall, using most of the throwing power from your torso, not your arms. Catch the ball after it bounces off the wall, and repeat the exercise rapidly for three sets of 10 to 12 reps on each side of your body.
Kneeling Diagonal Throw
This exercise can help you determine if one side of your body is stronger or more coordinated than the other side. The kneeling position prevents your hip and legs from compensating for the throwing action with your torso. Kneel on both knees about 5 or 6 feet away from a wall with your left side of your body facing it. Hold a medicine ball with both hands over the right side of your head.
Exhale and throw the ball at the wall without twisting your torso. You may turn your shoulder girdle as you throw. Catch the ball after it bounces once on the floor, and repeat the exercise rapidly for three sets of 10 to 12 reps on each side.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
Member Comments