Plyometric medicine ball exercises create a dynamic and challenging training routine. Plyometrics involves explosive movements that rapidly stretch and contract muscles, aiming to improve power, speed, and athletic performance. Incorporating a medicine ball adds resistance and intensifies the exercises, targeting various muscle groups and enhancing overall strength and coordination.
Let's get started by grabbing your ball and having it up on your right shoulder. Either face a wall that would be able to take the force of the ball or somebody who can catch and throw it back to you.
This is the starting position.
From here press the ball forward in your right hand with as much force as possible. Then release when your arm is fully extended. If you are throwing against a wall, catch the ball and repeat in your left hand. Once you’ve done both hands you have done one repetition, now repeat for the desired amount. If you are working with a partner, get them to throw it back to you, catch the ball and repeat in your left hand. Once you’ve done both hands you have done one repetition, now repeat for the desired amount
You may need to adjust the distance you are away from the wall or person to suit your throwing ability. You can change the intensity of this exercise by increasing or decreasing the weight of the ball.