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	Tricep Press (using exercise bands) This exercise strengthens, tightens and tones the muscles of the back of the upper arm.	19/01/2004
	Incline Press (using exercise bands) This exercise strengthens, tightens and tones the muscles of the upper chest, shoulders and arms.	19/01/2004
	Decline Press (using exercise bands) This exercise strengthens, tightens and tones the muscles of the lower chest, shoulders and arms.	19/01/2004
	Frontal Raise (using exercise bands) This exercise strengthens, tightens and tones the front of the shoulder muscle.	19/01/2004
	Bicep Curl (using exercise bands) This exercise strengthens, tightens and tones the muscles of the forearm and front of the upper arm.	19/01/2004
	Tricep Extension (using exercise bands) This exercise strengthens, tightens and tones the muscles of the back of the upper arm.	19/01/2004
	Lat Fly (using exercise bands) This exercise strengthens, tightens and tones the muscles of the upper back, providing greater control and power to all pulling movements.	16/01/2004
	Lateral Raise (using exercise bands) This exercise strengthens, tightens and tones the muscles of the shoulder.	16/01/2004
	Chest Press (using exercise bands) This exercise strengthens, tightens and tones the muscles of the chest, shoulders and arms.	16/01/2004
	Shoulder Press (using exercise bands) This exercise strengthens, tightens and tones the muscles of the shoulder and back of the upper arm.	16/01/2004
	Rear Fly (using exercise bands) This exercise strengthens, tightens and tones the muscles of the upper back, providing greater control and power to all pulling movements.	16/01/2004
	Lat Pull Down (using exercise bands) This exercise strengthens, tightens and tones the muscles of the upper back, biceps and forearms.	15/01/2004
	Seated Row (using exercise bands) This exercise strengthens, tightens and tones the muscles of the upper back, biceps and forearms.	15/01/2004
	Press Up This exercise strengthens, tightens and tones the muscles of the chest, shoulders and arms.	02/11/2003

Upper Body Plyometric Drills

Over head throws Overhead Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions. Keep the time between pulling the ball back and starting the throw (transition phase) to a minimum. Can also be completed with a partner instead of a wall.

Side throw plyometric drill Side Throws
1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from
your partner or wall and repeat.

Over back toss drill Over Back Toss
1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

Slams Slams
1. Stand with feet parallel, shoulder-width apart and knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.
3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Explosive start plyometric drills Explosive Start Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Pick medicine ball up to chest level.
3. Quickly explode up and press the ball straight out as far and fast as you can.
4. As you press the ball forward explode with either leg so that you actually sprint forward a couple of steps.

Single arm throws Single Arm Overhead Throws
1. Stand with feet slightly wider than hip-width apart.
2. Grasp medicine and lower body into a semi-squat position. Explode up extending the entire body and throwing the medicine ball up into the air.
3. The aim is to throw the ball as high as you can and generating most of the power in the legs.
4. Catch ball on the bounce and repeat.

Squat Throws
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2. Hold medicine ball at chest level and squat down to a parallel position.
3. Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a quick squat and jump.
4. Catch ball on the bounce and repeat according to prescribed repetitions.

Plyometric Push-Ups
1. Start by getting into a push-up position.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a push-up again and repeat.