Volleyball Plyometrics Program

Volleyball plyometrics can help to increase your vertical jump and explosive power around the court. However, they should be performed alongside or following a sport-specific resistance training program.

While plyometrics is a very effective form of power training (and volleyball-specific), there are some important considerations to consider before adopting this form of conditioning into your routine.

Remember firstly that explosive power is a function ofboth strength and speed of muscular contraction. Volleyball plyometrics exercises will help condition your neuromuscular system to apply a greater level of force in a shorter period of time. However, if you lack basic strength, their effectiveness will be limited.

Plyometric training also places a high level of stress on joints, connective tissue and the neuromuscular system. Without a well-developed strength base, stress related injuries are much more likely to occur.

Other important guidelines relate to the amount of ground contacts in a single session, the number of sessions per week and the surface on which volleyball plyometrics are performed. For a detailed explanation of these parameters please read this plyometrics article.

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Volleyball Plyometrics Drills

This sample program consists of two volleyball plyometrics sessions per week. This is perfectly adequate to convert strength in sport-specific power and reduces the risk of over-training that can occur with more sessions each week.

Plyometrics are usually performed during the mid to late pre-season phase of training. The closed season and early pre-season can be used to develop functional and maximal strength, which is then converted to explosive power.

Because these volleyball plyometrics exercises require maximal effort and a high quality of movement, dont perform any other training immediately before such as endurance runs, resistance training or speed training. Of course it goes without saying that a thorough warm-up should be completed first.

This routine uses a medicine ball for upper body plyometric exercises. Medicine balls are the perfect piece of equipment for developing highly specific volleyball drills. They are generally available in 1kg, 2,kg, 4kg and 5kg (2lb, 4lb, 6lb, 10lb) weights and as heavy as 10kg (20lb). Remember, for these drills to create power they must be performed explosively. If the weight is too heavy and the movement is slow then the desired training effect wont occur so stick to less than 5kg.

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Drill #1 Depth jumps
1) Stand on box with toes close to edge and facing the hoop.
2) Step off (dont jump off) box and land on both feet. Immediately jump up and reach with both hands towards the sky.
3) Ground contact time should be minimal (dont sink into the ground) and landings should be soft.

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Drill #2 Over The Back Toss
1) Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2) Grasp ball and lower body into a semi-squat position. Explode up extending background- the entire body and throwing medicine ball up and over the head.
3) The aim is to throw the ball behind you as far as you can and generating most of the power in the legs.
4) Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

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Drill # 3 Lateral High Hops
1) Stand to left side of box and place right foot on top of box.
2) Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3) Land with opposite foot onto box. Repeat with the other foot.
4) Repeat according to prescribed number of repetitions.

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Drill #4 Squat Throws From Chest
1) Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2) Hold medicine ball at chest level and squat down to a parallel position.
3) Quickly explode up and jump as high as you can. As you start your jump you should throw the medicine ball as high as possible.
4) Let the ball bounce away from you rather than trying to catch it.

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Drill #5 Single Arm Throws
1) Stand with feet slightly wider than hip-width apart.
2) Place hand under medicine ball and lower body into a semi-squat position.
3) Explode up extending the entire body and throwing the medicine ball up into the air.
4) The aim is to throw the ball as high as you can and generating most of the power in the legs.
5) Catch ball on the bounce and repeat according to prescribed repetitions.

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Drill #6 Hurdle Jumps
1) Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.
2) Driving the arms up and jump over hurdle.
3) Upon landing, quickly jump over next hurdle.

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Drill #7 Wall Throws
1) Stand with one foot in front (staggered stance) or with feet together and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions.

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Drill #8 Lateral Barrier Jumps
1) Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2) Hop to the right using both feet over the barrier.
3) jump back to the start point.
4) Repeat according to the prescribed number of repetitions.

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Sample Volleyball Plyometrics Session

DAY 1

Depth jumps - 3 sets x 8-10 reps

Over The Back Toss - 3 sets x 8-10 reps

Lateral High Hops - 3 sets x 8-10 reps

Squat Throws From Chest - 3 sets x 8-10 reps

DAY 2

Single Arm Throws - 3 sets x 8-10 reps

Hurdle Jumps - 3 sets x 8-10 reps

Wall Throws - 3 sets x 8-10 reps

Lateral Barrier Jumps - 3 sets x 8-10 reps

Plyometrics For Martial Arts

Plyometrics for martial arts will help to increase your explosive power, your speed and your ability to change direction quickly. On their own, plyometric drills have limited effectiveness. They are most useful when performed in conjunction with a strength training program. In fact without a strength base, plyometric training can do more harm than good.

Before performing plyometrics for martial arts you should be thoroughly warmed up. Not only will it help to prevent injury but it can also increase the effectiveness of the drills. It does this by increasing the sensitivity of the muscle spindle, which contains the fibres (called intrafusal fibres) that register the amount of stretch within a muscle.

Start with 10 minutes of aerobic exercise - jogging for example. Jogging on the toes is also often used as part of the warm up. Try to incorporate upper body movements such as arms swings and circles for example. Next perform some dynamic stretches to the upper and lower body. Kicks and leg swings make good dynamic stretches.

Here are some more important guidelines when performing plyometrics for martial arts:

• Plyometrics is not recommended for anyone under the age of 16 - especially more demanding drills such as depth jumps.
• Plyometric exercises won't leave you out of breath but do not be tempted to add in more sets and repetitions.
• Perform lower body plyometric exercises on a soft surface such as grass or exercise mat.
• Two to three sessions of plyometrics per week is ample.
• Rest completely between sets for 3 to 5mins. The goal is not fatigue but to complete each repetition with the maximum amount of speed and intensity.
• A plyometric session should not contain more than 120 ground contacts for any muscle group.
• Do not add extra load such as ankle weights or a weighted vest as this can lead to injury and negatively effects the quality of the drills.
• Keep the torso erect during the movements -- it prevents undue strain on the lower back.

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Plyometrics For Martial Arts - Upper Body

Plyometric Push Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push up again and repeat.
4. Repeat for the recommended repetitions.

Single Arm Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine ball and lower body into a semi-squat position. Explode up extending the entire body and throwing the ball up into the air.
3. The goal is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat according to prescribed repetitions.

Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.


Slams
1. Stand with feet parallel and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

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Plyometrics For Martial Arts - Lower Body

Plyometric Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm.
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Zig Zag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not "double hop" upon each landing and keep ground contact time to a minimum.

Lateral Barrier Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the barrier.
2. Hop to the right using both feet over the barrier.
3. Jump back to the start point.
4. Repeat according to the prescribed number of repetitions.

Lateral High Hops
1. Stand to left side of box and place right foot on top of box.
2. Push off the box using the right leg only and explode vertically as high as possible. Drive the arms forward and up for maximum height.
3. Land with opposite foot onto box. Repeat with the other foot.
4. Repeat according to prescribed number of repetitions.

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Plyometrics For Martial Arts - Sample Session

Remember a single session should contain only a limited number of exercises and sets. Focus on 1 or 2 drills for the lower body and 1 or 2 drills for the upper body in any one session.

DAY 1
Plyometric Bounding - 3 sets x 8-10 reps
Single Arm Throws - 3 sets x 8-10 reps
Lateral Barrier Jumps - 3 sets x 8-10 reps
Side Throws - 3 sets x 8-10 reps

DAY 2
Lateral High Hops - 3 sets x 8-10 reps
Plyometic Push UPs - 3 sets x 8-10 reps
Zig Zag Jumps - 3 sets x 8-10 reps
Slams - 3 sets x 8-10 reps 

Plyometrics For Soccer

Using plyometrics for soccer is one the most effective ways to increase explosive speed and power.

Research has shown that a muscle stretched before contraction will contract more forcefully and rapidly. And that is basically what plyometric exercises do...

They stretch muscles rapidly and then immediately demand a powerful concentric contraction. Let's break that last sentence down with a practical example...

Imagine the jumping movement to win a header.

The very first phase of this movement has to be a downward thrust. Try it. Try jumping off the ground without first bending your knees.

As you "dip" down just before a standing jump you are stretching muscle groups like the quadriceps and hip extensors. These are the muscles that will contract very forcefully a split second later to produce the jump. Now here's the key...

The shorter or more rapid this downward movement or pre-stretching phase is, the more forcefully those muscle groups can contract. And hence... lift off!

The science behind why this occurs can get quite technical - we'll save that for another article. For now...

Can you see how general strength training like lifting heavy weights with a controlled rhythm does nothing to promote a quick pre-stretching phase?

As a side note, do NOT use weights, even light loads when performing plyometrics for soccer. Bodyweight provides ample resistance and as we'll see later, excellent form is crucial.

It's not just jumping that requires this "pre-stretching" type of movement. Any explosive movement - rapid changes in direction, sprinting (as each leg is planted on the ground) and of course, kicking, will all benefit from plyometrics for soccer.

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Important Guidelines for Plyometric Training

Here are some very important guidelines to bear in mind before commencing plyometrics for soccer...

• Warm up with 5-10 minutes of light aerobic activity followed by 5-10 minutes of stretching to all major muscle groups.
• Perform plyometrics for soccer at the start of a training session before endurance training or lots of ball work. Muscles should be fresh.
• Plyometric training will not leave you out of breath or even feeling tired. Athletes often feel the urge to do more. Don't. Stick to your program to avoid injury and severe muscle soreness 34 hours later!
• Actions should be performed at high speed and with maximum intensity while maintaining high quality. For example, in jumping exercises, as your feet touch the ground you should explode upwards rapidly. Don't sink into a deep squat - minimize ground contact time.
• Two minutes rest between sets is normal. Remember, the idea is not become fatigued. Keep good form.
• Plyometrics for soccer should not contain more than 120 ground contacts for each muscle groupin each session.
• Two sessions per week with 24-48 hours rest between during the late pre-season are ample. One session a week is enough during the in-season.
• It goes without saying - if any muscle feels sore during a session, end it immediately.

There is one more very important pre-condition before performing plyometrics for soccer...

You must develop a solid, well-balanced strength base before you begin. Fail to do that and they can do more harm than good. If you've read some of the other articles you'll know that plyometricsconverts existing strength into power. The strength has to be there initially.

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Some Sample Plyometric Exercises for Soccer

Here are some sample plyometrics for soccer exercises. A session might contain between 10 and 15 sets of 8 to repetitions in total. For example, you could choose 4 exercises and perform 3 sets of 8 reps for each exercise.

Jump Running 
This is one of the easiest plyometric exercises. Simply run in 'slow motion' landing on alternate feet. Try to achieve as much height and distance with each stride as possible. For every right and left foot strike, count one repetition.

Bounding
1. Mark out a series of small cones or obstacles about 3 feet apart in a straight line. The number of obstacles depends on the number of repetitions you are performing.
2. Start behind the first obstacle in a semi squat position.
3. Jump as high and far as possible over each obstacle. It's a good idea to practise first to gauge how far apart you should set the markers. Again try to minimise ground contact time.
4. You can use anything to jump over, a training top or even just a line on a track.

Ricochets
1. Mark out a small box shape on the floor (about 2 feet square) with paint or chalk.
2. Keeping your feet together, start at one corner of the box and perform small jumps from corner to corner in a random manner.
3. For this exercise the emphasis should be on speed and rate of leg movement rather than height.
4. Each ground contact is 1 repetition.

Lateral Jumps
This is an advanced plyometric exercise. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand alongside a bench, box or cone approximately 30cm high.
2. Keeping your feet hip distance apart jump sideways as high over the obstacle as possible.
3. Immediately jump back to the start position minimising ground contact time. This counts as one repetition.
4. You can use anything to jump over, a training top or even just a line on a track. Just make sure you discipline yourself to jump as high as possible.

Depth Jumps
This is an advanced plyometric exercise. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand on a box, bench or sturdy chair approximately 30-40cm high.
2. Step off the bench (don't jump off) and as soon as you land explode vertically as high as you can.
3. Try to minimise ground contact time i.e. don't sink down into a deep squat before jumping up.

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A Step-By-Step Guide to Using Plyometrics for Soccer

Plyometrics really is one of the most effective ways to imporve speed and power - but you MUST get it right...

Plyometrics for soccer is covered in detail in my ebook "Total Soccer Fitness" - the complete soccer conditioning guide. It has already been used by coaches and players across the world to dramatically improve their (or their team's) perfromance...

Along with precise sets, reps, program design and fully illustrated exercises, it shows you precisely how to use plyometrics in a soccer conditioning plan. Of course it covers every element of fitness important in the game...

• Strength and strength endurance training
• Speed and agility training
• Aerobic and anaerobic endurance training
• Flexibility, warming up and cooling down
• Testing soccer-specific fitness
• Nutrition for soccer
• Off-season, pre-season and in-season program design

Vertical Jump

How To Increase Vertical Jump
(By As Much As 12 Inches!)

With the right training techniques you can increase vertical jump performancesignificantly...

While it may be true that genetics plays a considerable role in an individual's capacity for peak power, the fact is...

Very few of your competitors or team mates will trainspecifically to increase vertical jump power.

So with a bit of commitment it is possible to out jump most of your peers!

Is there a single best way to increase your vertical jump ability?

This article will give you 3 types of strength training programs to increase vertical jump performance.

Each technique has been proven to significantly increase vertical jump ability and each has it's own advantages. Decide for yourself which program best suits your needs. First up is...

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Increase Vertical Jump Power With Traditional Weight Training

This method incorporates exercises such as squats, lunges, leg presses and toe raises. Heavy loads(80-90% 1-RM) and a low number of repetitions (4-6) are used to improve maximal strength.

Why is this method an effective way to increase vertical jump ability?

The principle fitness component of vertical jumping is power. Power is a combination of strength andspeed (Power = Strength x Speed). So...

A weight training program that improves your maximal strength can improve you power and increase vertical jump ability. Here's the key though...

As an athlete improves and is able to lift more weight, the speed of movement decreases and so does power output. For experienced strength training athletes wishing to improve their vertical jump, traditional weight training is the least beneficial of the three methods.

For beginners to strength training, traditional weight training exercises provide a safe, accessible andhighly effective way to increase vertical jump power.

Onto the second method...

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Increase Vertical Jump With Dynamic Weight Training

An example of a dynamic weight training exercise is the jump squat. Lighter loads (30% 1-RM) are used and the resistance is accelerated explosively through the full range of motion.

Olympic lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises. To execute these movements successfully a great deal of speed is required. As the athlete improves and lifts more weight, the component of speed is not affected. The result?

Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability. The challenge is that many dynamic weight training skills are complex and require experience, coaching and proper facilities. Perhaps a better solution is to...

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Increase Vertical Jump Power With Plyometric Training

Plyometrics is the most commonly used training method to increase vertical jump power. It "bridges the gap between strength and speed". For more details on this type of training see the plyometricsarticle.

There is little to separate the three training methods when it comes increasing vertical jump performance. However... there is one type of training that seems to increase vertical jump the most...

Combining weight training with plyometric training.

Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.

One final point... a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump!

To sum up... what is the best way to increase vertical jump performance?

• If you are new to strength training a basic weight training program will increase vertical jump power safely and effectively (see below for details).
• If you already do some strength training and are pushed for time, add some dynamic weight training exercises to your routine (see below).
• If you have the time and committment, combine a weight training program with a plyometric training program for optimum results...

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Program #1 - Weight Training

If you don't have an extensive background in weight training, this type of program is the easiest and safest to follow. It will produce just as effective results for beginners as any other type of vertical jump program.

Perform this routine 2-3 times a week with at least 48 hours rest between sessions. Use the heaviest weight possible that allows you to perform the desired number of repetitions.

Weight Training Routine
Exercise	Week1	Week2	Week3	Week4	Week5	Week6	Week7	Week8
Squats	2x10	2x6	2x6	3x6	3x6	2x6	3x6	3x6
Bench press	2x10	2x6	2x6	3x6	3x6	2x6	3x6	3x6
Dumbbell lunges	2x10	2x6	2x6	3x6	3x6	2x6	3x6	3x6
Lat pull down	2x10	2x6	2x6	3x6	3x6	2x6	3x6	3x6
Standing calf raise	2x10	2x6	2x6	3x6	3x6	2x6	3x6	3x6
Dumbbell shoulder press	2x10	2x6	2x6	3x6	3x6	2x6	3x6	3x6
Crunches	3x20	3x20	4x20	4x20	4x25	4x25	4x30	4x30

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Program #2 - Dynamic Weight Training

If you are currently strength training add these exercises to your routine. Use a weight for each exercise that equates to 30% of your 1-RM.

Do not perform these exercises alone -- make sure a qualified professional is with you at all times. You should also have experience of performing these exercises and a good strength base before completing this program.

Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 8 week period.

Squat jumps
In an upright position and holding 2 dumbbells at your sides, squat down slowly until your knees are flexed not quite to right angles. Jump explosively without locking the knees. Aim to jump about 10-20cm.

Power cleans
Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights. A description with pictures is coming soon.

Push presses
You can also get a detailed description of this exercise at the site mentioned above

Bench press throws
Using a Smith machine set the bar so that it is 4-6 inches from your chest. Starting with the arms extended slowly lower the bar towards your chest and perform an explosive bench press releasing the bar as your arms extend. Catch the bar and slowly lower it to repeat the exercise.

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Program #3 - Combined Program

This program combines a weight training program with a plyometric program. Make sure you read the guidelines for plyometric training on the plyometrics page before you start...

Plyometrics article

MONDAY - Weight training
Use the heaviest weight possible that allows you to perform the desired number of repetitions.

Weight Training Routine
Exercise	Week1	Week2	Week3	Week4	Week5	Week6	Week7	Week8
Power cleans*	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Squats	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Dumbbell lunges	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Standing toe raises	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Bench press	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Lat pull down	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Dumbbell shoulder press	3x6	3x6	4x5	4x5	4x4	3x12	3x15	3x20
Crunches	3x20	3x20	4x20	4x20	4x25	4x25	4x30	4x30
Leg raises	3x10	3x10	4x10	4x10	3x15	3x15	3x20	3x20

*Power cleans are quite a complicated movement to perform correctly. Make sure you get proper instruction on technique and start using light weights.

TUESDAY - Plyometric Training
For a detailed description of these exercises click here.

Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.

Running jump (2 sets 10 reps)
1) Stand with one foot slightly in front of the other.
2) Take three strides with a quick-quicker-quickest pace.
3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage.
4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions.

Depth jumps* (4 sets 10 reps)
1) Stand on a sturdy box or bench approximately 30cm (12in) high to start.
2) Step off the box, keep your torso upright, landing on both feet.
3) As you land jump up as quickly as you can minimising ground contact time.
4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc.
5) This is 1 repetition. Repeat for 10 jumps to complete 1 set.
6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.

* Depth or reactive jumps are an advanced plyometric exercise. It is unadvised that athletes new to plyometrics or under the age of 16 should avoid this exercise.

WEDNESDAY - Rest

THURSDAY Weight training as per Monday

FRIDAY - Plyometric training as per Tuesday

Upper Body Plyometric Drills

These animated plyometric drills are used to develop explosive power in the upper body. Lower body plyometric exercises can be found on a separate page.

There are several different methods of power training. The simplest is to perform classic weight lifting exercises, such as bench presses, as explosively as possible. The problem with this method is that the barbell has to be decelerated at the end of the movement so the lifter can keep control of it. This inevitable slowing down causes a loss of power. These upper body plyometric drills allow maximum power to be generated because, unlike barbells or dumbbells, the medicine ball can be released into the air.

Racket sports such as tennis, badminton and squash, the throwing events in athletics, basketball, volleyball, rugby, and football, the martial arts and wrestling all require upper body power. Plyometric drills can be used to convert an athletes maximal strength training into sport-specific power helping to further improve performance.

See the sport specific approach to strength training programs article for more details about how plyometric drills fit into the annual strength and conditioning plan.

Plyometrics has not had the same level of scientific study compared to traditional strength training. As yet there are no definitive guidelines regarding volume, intensity and frequency etc. However, guidelines have been set out by leading authorities in the field. See the plyometric training article for more details.

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Upper Body Plyometric Drills

Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.




Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from
your partner or wall and repeat.




Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.




Slams
1. Stand with feet parallel, shoulder-width apart and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.




Explosive Start Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Pick medicine ball up to chest level.
3. Quickly explode up and press the ball straight out as far and fast as you can.
4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.




Single Arm Overhead Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
3. The aim is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat.




Squat Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Hold medicine ball at chest level and squat down to a parallel position.
3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.
4. Catch ball on the bounce and repeat according to prescribed repetitions.




Plyometric Push-Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.