CHAPTER 10 RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS | ACE PERSONAL TRAINER MANUAL
Table 10-10 Upper-body Plyometric Drills Drill
Description Push-ups
Power push-up (Figure 10-8)
Medicine ball power push-up (Figure 10-9)
• Adopt a push-up position with the hands slightly wider than shoulder-width apart. • Flex the elbows to approximately 90 degrees and then explosively extend the elbows so that the hands lift off the floor slightly. • Land with the elbows slightly flexed.
• Adopt a push-up position with both hands on top of a 5- to 8-lb (~2- to 3.5-kg) medicine ball. • Quickly remove the hands and drop them to the floor slightly wider than shoulder-width apart. • Make sure to land with the elbows slightly flexed. • Continue to flex the elbows and drop the chest to almost touch the medicine ball. • Explosively extend the elbows and push up so that the hands return to the top of the ball. Note: This exercise is appropriate for elite-level clients only.
Throws and catches
Horizontal chest pass*
(Figure 10-10)
Supine vertical chest toss (Figure 10-11)
• Hold a 2- to 8-lb (~1- to 3.5-kg) medicine ball with both hands directly in front of the chest with the elbows flexed.
• Throw the ball to a partner or a rebounder by extending the elbows and releasing the ball through the fingertips.
• Upon return, catch the ball at chest level and immediately repeat the pass.
• Lie supine on a mat with the arms extended upward (shoulders at approximately 90 degrees of flexion).
• A partner stands on top of a box and holds a 2- to 8-lb (~1- to 3.5-kg) medicine ball above the exerciser’s arms.
• When the partner drops the ball, catch the ball using both arms and immediately toss the ball back up to the partner.
