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Plyometric Drills

This is an excerpt from Training for Speed, Agility, and Quickness-3rd Edition by Lee E. Brown & Vance A. Ferrigno.

Plyometric Drills

181


Stability Ball Impact Lockouts





Purpose

To strengthen the core and improve the body’s ability to absorb impact.


Procedure

  • Assume a hand-on-ball push-up position, keeping the core (abdominal muscles, lower back, and hips) tight (see figure a).
  • Release the ball, allowing yourself to fall on the ball, making impact on the upper abdominals (see figure b).
  • As you bounce off the ball, secure it with the hands and lock out the arms.


Variations

  • Reach out and touch a target while bouncing.
  • Clap your hands behind your body while bouncing.


182


Stability Ball Hops







Purpose

To improve quickness in the pushing musculature in the upper body.


Procedure

  • Place your feet on the stability ball and hands on the floor (push-up position).
  • Hop backward and forward and from side to side, maintaining your balance on the ball with your feet (see figure a-c).
  • Do not allow the abdominals and hips to sag. Maintain a firm body position.


185


Medicine Ball Wall Chest Pass



Purpose

To improve total body transmission of power.


Procedure

  • Perform chest passes to a wall (see figure).
  • Receive the ball with your arms extended before performing the next pass.
  • This can be done for any number of repetitions, for time, or for distance.


Variations

  • Perform the drill with one arm.
  • Perform the drill while moving laterally up and down the wall.


186


Medicine Ball Release Push-Ups With Partner



Purpose

To improve quickness in the pushing musculature in the upper body.


Procedure

  • Starting in a kneeling position, throw the medicine ball to a partner and then fall into a push-up (see figure).
  • Push up back into the start position while the partner returns the medicine ball.
  • Repeat the exercise as quickly as possible.

Learn more about Training for Speed, Agility, and Quickness, 3rd Edition.