| Sit-Up Toss Equipment: A partner and a ball Start: Sit facing each other 2-3 feet apart, knees slightly bent. Action: Throw the ball to your partner by either a chest or overhead pass. When your partner recieves the ball, he lie back and do a sit up and return the ball using a chest or overhead pass. |
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| Incline Push-up Depth Jump Equipment: Two mats, three to four inches high, placed shoulder-width apart, and a box high enough to elevate the athlete's feet about the shoulder when the athlete is in a push-up position. Start: Face the floor as if you were going to do a push-up with your feet on the box and your hands between the mats. Action: Push off the ground with your hands and land with one hand on each mat. Either remove one hand at a time form the mats and place them in the starting position or, for added difficulty push off the mats with both hands and catch yourself in the starting position. |
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| Sample Plyometric Exercises |
| Backward Throw Equipment: A partner and a medicine ball Start: Stand approx. 3 meters in front of your partner, facing the same direction and holding the ball in front of you. Action: Holding the ball between your legs, squat down and then toss the ball up and over your head to your partner. Be careful to bend your knees, bend from your hips, and keep your back straight. |
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| Catch and Pass with Jump and Reach Equipment: A partner, a box 12-42 inches high, a medicine ball, and a high object (similar to a basketball hoop). Start: Stand on the box, feet shoulder width apart and toes close to the edge. Action: Step off the box and land on both feet. Explode up and forward, extend your arms, and catch a pass from your partner. Upon landing, explode up again and reach for the high object with the medicine ball. |
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| Heel Toss Equipment: A medicine ball Start: Stand with the ball held between your heels. Action: Use the heel of one foot to flick the ball up and over your back and shoulder, and catch it in front of your body. This toss requires a quick flexion of the knee and considerable effort from the hamstring muscles. |
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