How To Get A Better Throwing Arm For Football Power Up With Plyometric Training

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Power Up With Plyometric Training

Improve conditioning, increase muscle growth and take your body to new heights!

While these moves may seem better for the playground, they’re actually useful for us years after game time.

These explosive activities are collectively called “Plyometrics”. Simply put, plyometrics work to train the muscles to produce force in the shortest amount of time. “Plyometrics are used by athletes to develop muscle strength, rapid force production, and dynamic agility in rapid movements,” says William Kremer, professor of kinesiology at the University of Connecticut. “Almost all sports these days include some form of plyometric training in their regimen because it increases total body strength in movements such as jumping and throwing, hitting and launching.”

The great thing about plyometric training is that the athlete can tailor the program to improve their specific sport. For example, if you play basketball, you want to focus on your vertical jump and shooting skills. If you are a football fan, you may want a less intense body. Even recreational bodybuilders can benefit from adding some plyometrics to the mix. “Plyometrics hits some fast-twitch muscle fibers that you won’t hit with other weightlifting exercises,” says Kremer. “It also helps increase your power output by improving the rate of force production, which is a benefit you won’t get if you’re not doing Olympic-level sports.”

So why not regress and play with plyometrics? It promotes improved conditioning, improved strength, increased muscle development and is all guaranteed to push your body to new heights.

UPPER BODY

Start with the lightest medicine ball available—usually 2-4 pounds—and slowly work your way up to a heavier ball. If you don’t have a training partner, use a solid wall or floor to bounce the ball on.

COTTON THROWING

Stand next to your partner with your knees slightly bent and feet shoulder width apart. Hold a medicine ball with both hands at waist level directly in front of your body and pull as far away from your partner as possible using your torso, hips and shoulders. From this injured position, forcefully open the ball, spin the ball around you and throw it to your partner. Complete all repetitions on one side before switching to the other side.

BENCH PUSH PASS

Lie face up with your knees slightly bent, feet flat on the floor and your back naturally arched. Have a partner stand behind you and hold the medicine ball above your chest. As your partner throws it, catch the ball and lower the weight by bending your elbows and arms and slightly toward your chest. Immediately push the ball up and throw it straight into the air for your partner to catch.

LIFTING THE HEAD

Stand facing your partner, bend your knees slightly and place your feet shoulder width apart. Hold the medicine ball with your arms fully extended, elbows slightly bent, and raise it up and slightly behind your head. Arch your back and don’t overextend your shoulders. From this position, pull through your abs, lats, triceps and shoulders and forcefully throw the ball toward your partner.

PUSH-UPS

Start in your push-up position with your hands about shoulder-width apart, your abs tight and your back flat. Lower your body to a point a few inches off the ground, then explode up and off the ground, clapping your hands in the air under your chest before catching them with your hands as you land. Immediately switch to the next push and repeat, keeping ground contact time to a minimum for optimal training effects.

Exercise

Practice

Collections

Representatives

Rest time

Throwing the side

2-3 (on one side)

3-6

2-5 minutes

Pass Pass Bench Push

2-3

3-6

2-5 minutes

Throwing up

2-3

3-6

2-5 minutes

Clapping push-ups

2-3

3-6

2-5 minutes

LOWER BODY

Begin your lower body plyometric conditioning with the least number of sets and the maximum amount of rest. Minimize the time your feet are in contact with the ground between reps for maximum results.

TAK jumps

From a standing position, jump as high as you can, using your abs and hip flexors to lift your knees toward your chest as high as possible. Land gently with your knees, squeeze slightly, then immediately jump into the next jump, keeping contact with the ground to a minimum.

Depth jumps

Standing on a 12-inch box, step, or other stable surface, step—don’t jump—off the box and land on both feet at the same time. Squeeze and absorb the impact by bending your knees and hips, then immediately jump up into the air, jumping as high as possible and landing with soft knees.

LIMITED

Think of it as a power transfer. With each band on each side, exaggerate the movement with all of your body parts, lifting your knees as high as you can and flexing your arms as aggressively as possible to go as high and far as possible. Instead of going for a repeat here, you’re shooting for distance, so jump up and forward as far as you can with each pack to move 20 yards.

180 DEGREE JUMP

Standing with your knees slightly bent, simultaneously jump and turn 180 degrees to face the opposite direction. Land on both feet and squeeze as if you were going to jump again, but hold this position for a count of two before exploding and twisting back to your starting direction.

Exercise

Practice

Collections

Representatives

Rest time

Tak Jahish

2-6

3-6

2-5 minutes

Deep Jumps*

2-3

3-6

2-5 minutes

Limitation

2-3

20 meters

2-5 minutes

Jump 180 degrees

2-3

3-6

2-5 minutes

* Try to do these at the beginning of the workout as they are particularly taxing.

BREAKERS

Take the time to learn the exercises in the first two weeks, just go through the motions slowly and fully to get the hang of it. Do one set of each and rest 2-3 days in between to allow full recovery. After those first two weeks, start building your strength to max effort, keeping your sets to two and your repetitions to 3-4.

INTERMEDIARIES

As you improve and increase your output, you can increase your reps to six and your sets to three.

ADVANCED

Now shoot for the moon. Try to jump higher, throw farther, and cover more distance with each repetition. you may want to go back to the 3 rep range for a while as your body needs to re-acclimate to the stronger stimulus. But don’t be discouraged! It just gives you a higher standard to shoot for in the coming months.

PLYO-PLANNING

Because plyometrics work specific explosive muscle groups, it pairs well with endurance activities such as cardiovascular training and/or light weight training on the same day. “Just do them first and make sure you’re fully rested before doing them,” says Kremer. “If you’re tired, you can’t do everything and you’re not training the right muscle groups.”

Leave at least two days of rest between plyometric sessions to ensure full recovery, remembering that the more exercises you do, the longer your recovery interval will be. If you choose to do plyometrics more than twice a week, limit your workouts to 1-2 per session instead of 3-4 to allow for adequate recovery time.

Also avoid more than two plyometric sessions per week per body group. If you do upper and lower body plyometrics every other day, be sure to choose different exercises for each session. “Also change the order,” suggests Kremer. “If you do lower body first on day one, do upper body first on day two.”

For all your exercises, keep the rep range very low. “Usually, depending on how fatiguing the exercise is, it stays between 3-6 reps per set,” says Kremer. “If you can get more than that, you’re probably doing it right, not recruiting the muscles you want, and generally wasting your time.”

Most importantly, remember to rest completely between each set of plyometrics. “You have to understand that this is not a conditioning program or an endurance test, this is a neurological engagement activity,” says Kremer. “You work at maximum effort each time and need to fully recover to be able to work at your maximum capacity for the next set. You almost learn to be lazy!”

PLYOMETRICS RULES AND EDITIONS

  • ALWAYS Before starting plyometrics, do a dynamic warm-up for 5-10 minutes, such as cycling, walking, jogging or skipping.
  • LONG after plyometrics, not before. “You’re stretching the elastic component in your muscles and reducing your ability to produce maximum force,” Kremer said.
  • WARE sports shoes with good lateral stability, proper arch support and a non-slip sole.
  • TRAIN on forgiving surfaces such as a fairway, basketball court or grass field.
  • CORRECT form is mandatory. For lower body exercises, land gently on the balls of your feet and avoid injury by bending at the knees and hips. (If you hear slapping, slapping, and general noise coming from your leg area, you’re landing too hard!) When doing upper body exercises, avoid overextending your shoulders and elbows, and focus on engaging your hamstrings. do your main (bracket, down). back, and obliques) to add strength.
  • YOU KNOW own limits and listen to your body. If you’re too sore or tired from heavy workouts or previous plyometrics, skip the extra plyometrics in favor of some light cardio or strength training until you feel less fatigued.

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