Plyometrics

Question 1

Plyometrics are typically done later in the rehab as need adequate _____, _____, and ____ to perform safely

Answer 1

strength, ROM, and stability

Question 2

Plyometric example: Throw with arm at side. Explain the motion

Answer 2

• For the right arm, stand sideways so that your left side is facing a ‘rebounder’ or wall.
• Keep the right elbow tucked against your right side with the elbow at a right angle.
• Throw a 1 to 2 pound ball across the body, keeping the elbow tucked to the side, to the rebounder.
• Catch the rebounded ball in the same arm position, allowing the arm to comfortably stretch back, and then quickly throw the ball again.
• Do not pause or stop the ball movement after catching it.

Question 3

Plyometric example: Wall dribbles overhead. Explain the motion

Answer 3

Stand facing a wall with your arm held comfortably overhead, above the shoulder joint.
Quickly dribble a 1 to 2 pound ball against the wall using your fingertips.

Question 4

Plyometric example: Rebounder throwing. Explain the motion

Answer 4

• Stand facing a rebounder, with the arm raised in the throwing position.
• Throw a 1 to 2 pound ball and then catch the rebounded ball in the same throwing position.
• On the catch, allow the arm to comfortably rotate backward and the quickly throw the ball again.
• Do not pause or stop the ball movement after catching it.

Question 5

Plyometric example: Decelerations in kneeling. Explain the motion

Answer 5

• Kneel on the floor on the knee on the same side of your throwing arm.
• Flip a 1 or 2 pound ball backwards over your throwing shoulder to a coach or partner standing behind you.
• Have the partner toss the ball so that you can catch the ball in the throwing position and then decelerate your arm forward through your throwing motion.
• Quickly flip the ball backward again and repeat.

Question 6

Plyometric example: Wall dribble 90s. Explain the motion

Answer 6

• Stand facing the wall. Raise the arm into your throwing position 90/90.
• Keeping the elbow close to the wall, quickly bounce a 1 to 2 pound ball against the wall in this position.
• As you catch the ball, allow the arm to comfortably stretch back into external rotation.
• Quickly bounce the wall on the wall again.
• Do not pause or stop the ball movement after catching it.

Question 7

Plyometric example: Wall dribble circles. Explain the motion

Answer 7

• Stand facing the wall.
• Raise the arm into an overhead position.
• Keeping the elbow close to the wall, quickly bounce a 1 to 2 pound ball against the wall using your fingertips.
• Dribble the ball as you move your arm in an arc from above your head down to shoulder level and back.