The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 171

Table 9-4. Upper Body Plyometrics

Exercise Intensity Description

Forward Ab

Throw Low

Kneel on floor holding a medicine ball behind head with

both arms. Use abdominals to throw it forward. Motion

requires a bend at waist and follow through with arms.

Medicine Ball

Sit-Up Low

Starting position for lead partner is sitting on the deck,

legs on the deck, shoulder-width apart and flexed at a

90 ° angle. Support partner stands 1.5 to 2 m (5 to 6.5 ft.)

in front of lead partner holding medicine ball. Support

partner passes medicine ball to lead partner at chest

level. Lead partner catches medicine ball and allows the

weight of the ball to push the upper body back and

down. When the lower back touches the floor (do not

wait till the shoulders touch), lead partner immediately

sits up and performs a chest pass to support partner.

Medicine Ball

Chest Toss Low

This exercise may be performed using a partner or a wall

and a medicine ball that rebounds. Holding medicine ball

at chest level, throw ball forward with a pushing motion.

Keep arms slightly extended following release. After ball

rebounds off wall or your partner returns it, catch ball

with arms extended, swing the weight and momentum of

ball as resistance against flexing arms. Repeat throw.

Drop Push-Up Shock

Starting position is kneeling on deck with torso perpen-

dicular to deck. Keeping torso straight, lean forward,

catching body with hands. Hands should be wider than

shoulder-width apart and flexed.

Side Ab

Throw Low

This exercise may be performed using a partner or a wall

and a medicine ball that rebounds. Stand with one side

of the body toward the wall or partner holding the medi-

cine ball on the opposite side. With a sideways motion at

waist level, throw the ball across the body toward your

partner or wall. The torque should come from the waist.

Stay in this position to catch the ball when it is returned

and swing back in starting position to repeat throw.

Plyometric

Sit-Up Low

Lead partner lies with back on deck, legs perpendicular

to floor. Support partner stands with 1 foot on each side

of lead partner’s head while grasping his legs at ankle.

Lead partner grabs ankles of support partner. Support

partner pushes legs of lead partner forward and toward

deck. Lead partner provides slight resistance to force

while allowing legs to accelerate toward deck. Before

legs touch ground, lead partner quickly lifts them back

to starting position.