In the first three parts of this series we covered dynamic flexibility exercises, core training, and prehab training (see http://wp.me/p1XfMm-2O , http://wp.me/p1XfMm-2S , and http://wp.me/p1XfMm-2V ). This part will focus on using jumps and throws for warm-up.
Plyometrics (i.e. jumps) and medicine ball throws are important because they teach you how to use those muscles that you are spending so much time in the weight room building. These exercises don’t have to be advanced or particularly complicated to allow you to benefit from them. They also address other areas, for example medicine ball throws also help with core training and could be used for prehab work on the ankle and shin. Jumps can help with prehab on the knees, ankles, and shins. For most non-athletes, jumps and throws can be classified as follows:
• Singe Effort Jumps-in-Place: These are all-out efforts. Go into a quarter squat, hold the position, now jump as high as you can from that position. This would be an example of a single effort jump-in-place. These jumps can be done vertically (as described) or horizontally (i.e. jump forward). Trains you to mobilize your muscles for a single, all-out effort.
• Multiple Jumps-in-Place: These develop explosiveness and endurance. Go into a quarter squat, hold the position, jump as high as you can. Land in the quarter squat and immediately repeat. Do this for 30 seconds. This would be an example of a multiple jump-in-place. Again, these can be done vertically or horizontally.
• Medicine Ball Passing Variations: These are best done either with a partner or against a wall. Pass the ball back and forth, explosively, at chest level. Now toss the ball to the outside of your partner’s shoulder (i.e. requires him/her to rotate to catch the ball). Try this at knee level (i.e. requires our partner to bend forward and twist to catch the ball). Can be done on two feet, one foot, or on unstable surfaces.
• Medicine Ball Maximal Effort Throws: These develop your ability to mobilize everything for an all-out effort. Hold the medicine ball straight out in front of you. Perform a quick squat. Without pausing jump straight up into the air and throw the ball behind you as far as you can. Another variation of this exercise is to throw the ball in front of you, rather than behind.
Now that the tools have been introduced, the last part of this series is going to discuss how to put everything together and give you several example workouts using the tools
