Single-Arm Upper Body Plyometrics for Throwing Athletes

By Dr. Carmen Jansante, PT, DPT, CSCS

Undefeated Physical Therapy & Performance – Pittsburgh, PA

When it comes to building resilient, high-performing throwing athletes, plyometrics play a critical role. You’ve probably heard the term “plyos” thrown around a lot—and for good reason. Plyometrics are one of the most effective ways to bridge the gap between strength and real-world athletic performance.

What Are Plyometrics?

Plyometrics are exercises that train the body to produce force quickly. More specifically, they rely on the stretch-shortening cycle—a rapid pre-stretch followed by an explosive contraction.

Most traditional strength exercises are slow and controlled. Plyometrics are the opposite. They are designed to develop speed, power, and reactivity.

For throwing athletes, this is essential. Throwing isn’t slow—it’s fast, explosive, and requires the ability to both produce and absorb force efficiently.

If you haven’t already, check out our blog on our two-arm plyometric progression. Today, we’re diving into how we progress athletes into single-arm plyometrics, particularly for return-to-throw programs.

Why Single-Arm Plyometrics?

Single-arm plyometrics allow us to:

* Progressively load the shoulder and elbow

* Train force production and absorption

* Prepare the arm for the demands of throwing

* Reintroduce speed safely before returning to full throwing

The key here is progressive intensity—not just going heavier, but increasing demand in a controlled, step-by-step manner.

Our Single-Arm Plyometric Progression

There are countless plyometric exercises out there. These are the ones we consistently use with our athletes.

1. Quadruped Abduction Plyometric Hold

We start in a quadruped (hands and knees) position with a resistance band anchored to a rack.

The athlete rapidly abducts the arm against the band, then stabilizes and holds against the resistance.

* Focus: quick activation + stability

* Reps: 3–5 per side

* Emphasis: control after speed

This also challenges the stabilizing arm, which is important for overall shoulder function.

2. 90/90 Wall Dribbles

Next, we move to quick, reactive dribbles against a wall in a 90/90 position.

* Short, fast, and rhythmic

* Time-based: 10–20 seconds

* Light plyo ball to start

This builds reactivity and coordination at the shoulder.

3. Wall Dribble Progression (Up & Down)

We then progress the same movement by moving the ball up and down the wall.

As the arm moves farther from the body, the lever arm increases, which increases stress and demand.

* Reps: ~5 up-and-down cycles

* Focus: control through range

4. Lateral Wall Plyometric (Elbow Extension)

Now we turn perpendicular to the wall and perform rapid elbow extension throws into the wall.

* Emphasis on both force production and absorption

* Keep the athlete close enough to avoid full lockout

* Time-based: 10–20 seconds

Remember: absorbing force is just as important as producing it.

5. Reverse Plyometric Throws

This is where we begin introducing more dynamic, free movement.

The athlete receives a plyo ball overhead, decelerates it forward, then reverses the motion back.

* First true dynamic loading of the arm in space

* Still controlled, not full throwing

6. Towel Throws

Before returning to actual throwing, we use towel drills.

This allows the athlete to:

* Rep the throwing motion

* Work on sequencing (hips → trunk → arm)

* Reduce stress (about ~80% of the torque of a real throw)

We often start from a loaded scapular position, focusing on clean mechanics and timing.

A Common Mistake

A lot of athletes jump straight into high-intensity plyometric throws—like pulldowns, figure-8 throws, or aggressive rotational work.

Those exercises have value—but they come later.

If you skip the early stages, you’re missing critical steps in preparing the arm to handle speed and load safely.

The goal is to build a system where the body and arm are synced, reactive, and resilient—not just strong.

Final Thoughts

Plyometrics are one of the most powerful tools we have for:

* Increasing throwing velocity

* Reducing injury risk

* Safely returning athletes to sport

But like anything else, progression matters.

If you’re dealing with arm pain, coming back from injury, or looking to take your performance to the next level, we can help guide you through the right plan.

Feel free to call or text us at 412-627-2131 to get started. 

References

* Michael G. Reinold, Wilk KE, Fleisig GS, et al.

    Current Concepts in the Evaluation and Treatment of the Shoulder in Overhead Throwing Athletes.

    Journal of Orthopaedic & Sports Physical Therapy, 2009.

* Glenn S. Fleisig, Barrentine SW, Escamilla RF, Andrews JR.

    Biomechanics of Overhand Throwing with Implications for Injuries.

    Sports Medicine, 1996.

* Kevin E. Wilk, Macrina LC, Fleisig GS, et al.

    Deficits in Glenohumeral Passive Range of Motion Increase Risk of Elbow Injury in Professional Baseball Pitchers.

    American Journal of Sports Medicine, 2014.

* Donald A. Chu, Myer GD.

    Plyometrics. Human Kinetics, 2013.

* Gregory D. Myer, Ford KR, Brent JL, Hewett TE.

    The Effects of Plyometric vs. Dynamic Stabilization and Balance Training on Power, Balance, and Landing Force in Female Athletes.

    Journal of Strength and Conditioning Research, 2006.

* James R. Andrews, Wilk KE, Reinold MM.

    The Athlete’s Shoulder. Elsevier, 2009.

* National Strength and Conditioning Association.

    Essentials of Strength Training and Conditioning (4th Edition). Human Kinetics, 2016.

* American Sports Medicine Institute.

    Research on throwing biomechanics and injury prevention in overhead athletes.