If you are looking to gain upper-body explosive power, you should be performing upper-body plyometrics. Plyos will help you improve nearly any sports skill—like throwing, swinging or shooting a slap shot. They are also highly advantageous for upper-body pressing skills—like blocking, tackling, checking or fighting off defenders. Do you want to be the most powerful athlete on the field? If so, read on.
Plyometric exercises are designed to challenge your muscles with fast and explosive movements, improving the ability of your fast-twitch muscle fibers to quickly contract and produce force. Plyos are more typically performed for improving lower-body skills, like jumping, sprinting and cutting. However, their upper-body benefits should not be ignored.
Perform the following three exercises once or twice a week to add a powerful boost to your upper-body workouts.
Med Ball Plyo Push-Ups
Lateral Med Ball Plyo Push-Ups
Alternating Med Ball Plyo Push-Ups
Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur and professional organizations as a fitness specialist for tennis, hockey, gymnastics and football; and his involvement has directly contributed to athletes’ performance both on and off the field.