Stationary Vertical Shot Put

When it comes to plyometrics, don’t neglect the upper body. Here’s a fun little exercise we do at the IC that emphasizes unilateral throwing and the stretch shortening cycle at the same time.

Hold a medicine ball with one hand at shoulder level (palms up) from the bottom of the squat position. As you jump to explode upwards, extend your arm, hip, knees, and ankles at the same time. The medicine ball should fly vertically. Absorb the impact as it comes down by bending your arms, hip, and knees at the same time (imagine a spring being pressed down). Repeat the sequence as soon as you return to the squat position, maintaining minimum contact with the medicine ball while increasing its time in the air.