Full Body Power
Upper Body Power: Plyometrics Beyond the Legs
Explosive pushing, pulling, and throwing for complete athletic development.
Published January 31, 2026
When people hear "plyometrics," they think of jumping. But the same principles—rapid loading, minimal amortization, explosive force production—apply above the waist. Upper body plyometrics develop throwing velocity, pushing strength, and overall athletic power.
Why Upper Body Plyos Matter for Soccer
- Throw-ins: Long throws can be game-changers—power comes from the whole body
- Physical battles: Shielding, winning headers, staying strong in challenges
- Core integration: Upper body plyos connect the lower body engine to actual sport movements
- Injury prevention: Balanced development reduces overuse injuries
Medicine Ball: The Ultimate Tool
Medicine balls allow you to produce maximal force without the deceleration challenge of stopping your own body. When you throw, you accelerate through the entire range—training true power production.
Recommended weight: 4-8 kg for most athletes. Heavy enough to challenge, light enough to throw explosively.
Key Upper Body Exercises
Plyometric Push-Ups
Push-up where hands leave the ground at the top.
Why it matters: Trains chest, shoulders, and triceps to produce force rapidly—transfers to pushing, shielding, and physical play.
Programming: 3 sets of 8 reps
Clap Push-Ups
Plyometric push-up with a clap at the top.
Why it progresses: Forces more height generation and reactive landing.
Programming: 3 sets of 6 reps
Medicine Ball Chest Pass
Explosively throwing a medicine ball forward from the chest.
Why it matters: Horizontal pressing power—transfers to passes and physical play.
Programming: 3 sets of 10 throws
Medicine Ball Overhead Slam
Lift ball overhead, slam into ground with maximum force.
Why it matters: Full-body power with emphasis on shoulders, lats, and core. Also builds aggressive movement patterns.
Programming: 3 sets of 12 slams
Wall Ball Throws
Squat down, explode up, throw ball to high target on wall.
Why it matters: Combines lower and upper body power in vertical throwing pattern—great for throw-in power.
Programming: 3 sets of 10 throws
Shoulder Health Considerations
Warm up thoroughly: 5 minutes cardio, band pull-aparts, light throws at 50% first.
Progress gradually: Master regular push-ups (25+ reps) before plyo push-ups.
Balance with pulling: Include rows and face pulls to maintain shoulder health.
Develop Complete Athletic Power
Full-body explosiveness makes you a more complete player.
Book Your Free Session →