Upper Body MD Ball Plyometric Progressions for Baseball/Softball

A previous article provided the rational, guidelines and lower body plyometric exercises for baseball and softball. (http://baseballstrength.org/plyometrics-for-baseball-by-nate-tamargo/). This post will provide upper body plyometric exercise progressions using a medicine ball from four different positions (tall-kneeling, half-kneeling, lunge and standing).

The most common mistake when performing plyometric MD ball exercises is to use a ball that is too heavy. The goal is to be explosive. The heavier the ball, the slower the movement and the less likely that the movement will be explosive. Young athletes can get positive results with 2-4-pound balls. High school, college and many pro athletes use 6-8-pound balls. It’s better to start with a ball that is too light and progress to a more appropriate weight than to start with a ball that is too heavy to allow the movements to be fast and explosive.

Athletes should start with sub-maximal passes to a partner from four static positions to learn the proper throwing technique for each exercise. Once proper technique is developed, athletes will progress to max throws against a wall to develop power.

Athletes will start with MD ball exercises performed from four static positions (tall-kneeling, half-kneeling, lunge and standing) in the sagittal plane, i.e., forward. Athletes will start from a tall-kneeling position and progress to half-kneeling, lunge and standing positions and make forward throws.

Once technique is mastered in the sagittal plane, athletes should progress to movements in the frontal and transverse planes from four static positions. When static movements are mastered from four positions in three planes, athletes can progress to dynamic exercises from a standing position in three planes using step-behind, step-back, walking, running, etc. starts.

This post will provide progressions for the MD chest pass from four static positions.

Level I: Tall kneeling chest pass

• Kneel on both knees with a straight line through the ears, shoulders, hips and knees

• Hold MD ball in both hands at chest height

• Set the core, squeeze the glutes and pass the ball to a partner with both hands

• Partner rolls the ball back

• Reset between reps and repeat

• Start with 2×10 sub-max passes to learn proper technique

• Progress to all-out passes to a wall

  • Let ball bounce between reps to minimize the risk of injury, reset and repeat

  • Start with 2×5 and progress to 3×5 then 5×3

Level II: Half-kneeling chest pass

•  Kneel with one knee up and opposite knee down

• There should be a straight line through ears, shoulders, and hips

• Hold MD ball in both hands at chest height

• Set the core, squeeze the glutes and pass the ball to a partner with both hands

• Partner rolls the ball back

• Reset between reps and repeat

• Start with 2×10 sub-max passes with each knee up to learn proper technique

• Progress to all-out passes to a wall

  • Let the ball bounce between reps to minimize the risk of injury, reset and repeat

  • Start with 2×5 on each knee up and progress to 3×5 then 5×3

Level III: Lunge chest pass

• Lunge forward on one leg holding a MD ball in both hands at chest height

• The knee of the back leg should be 1-2 inches off the ground

• There should be a straight line through the ears, shoulders and hips

• Set the core, squeeze the buttocks and pass the ball to a partner with both hands

• Start with 2×10 with each knee up

• Progress to all-out passes to a wall

  • Start with 2×5 with each knee up

  • Progress to 3×5 then 5×3 with each knee up

Level IV: Standing chest pass

• Start from standing position with feet parallel and about shoulder-width apart

• Hold MD ball in both hands at chest height

• Set the core, squeeze the glutes and pass the ball to a partner with both hands

• Partner rolls the ball back

• Reset between reps and repeat

• Start with 2×10 sub-max passes to learn proper technique

• Progress to all-out passes to a wall

  • Let ball bounce between reps to minimize the risk of injury, reset and repeat

  • Start with 2×5 and progress to 3×5 then 5×3

  • Advanced athletes can progress to making 1 step forward before make a pass

Coaching Points:

• Use a weight-appropriate MD ball

• Keep your head and chest up and eyes forward with each pass

• Keep the core tight and squeeze the glutes on each pass

• Pass from the chest with both hands

• Avoid making all-out passes to the wall until you have perfected the technique of making sub-max passes to a partner

• Let the ball bounce back after each max pass to minimize the risk of injury to the hands, fingers and wrists

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Gene Coleman, Ed. D., RSCC*E, FACSM has over four decades as a head strength and conditioning coach (Astros 1978-2012) and strength and conditioning consultant (Rangers 2013-2020). He is Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake and Website Education Manager. Agyei Augustine, CSCS, MAT, is Performance Coach Director and NFL Combine Prep Lead Performance Coach, Landow Performance, Centennial, CO. Al Sandoval, RSCC is MLB Assistant Strength and Conditioning Coach, Texas Rangers.