Part 2/2: Return to Sport Progressions – A Guide to Plyometrics for Rehab Professionals (Upper Extremity)
In part one of two, I proposed a framework for rebuilding lower extremity power. In today’s article, I’ll be providing a similar framework for the upper extremity. These progressions are best suited for overhead athletes, but many of the exercises can be appropriate for other clients too.
As always, our progressions are governed by the principles of training and the constraints of physiology. Developing precision with our programming will allow us to restore function as fast as possible; graded exposure and progressive overload are the tools that will help us get there.
We can be more strategic with our exercise selection if we have a good understanding of how the upper extremities move within a sport. For example, contact sports require qualities along the force-velocity curve that aren’t achieved with the exercises below – bear rocker variations and other ground based plyometrics are likely a better choice. Contact sports are beyond the scope of today’s article due to their specialized demands.
As with the lower extremity framework, I’ve provide some definitions below so that we’re on the same page. If you’d like to see how I fit these progressions into a more comprehensive model, check out my previous article here.
Isometrics – can be used early in rehab for positional strength, time-under-tension, and pain modulation.
Foundational strength – a pre-requisite to power. Using heavy-slow resistance training and tempo work to train basic movement patterns.
Level 1 – Absorption/deceleration – used as an introduction to speed qualities. Trains energy storage and eccentric control. As a general rule, you can only produce what you can absorb.
Level 2 – Propulsion/power output – used to train power development through fast concentric actions.
Level 3 – Elasticity/repeated power – used to train repeated power development via the stretch-shortening-cycle.
Principles of Progression
Double Arm (DA) → Single Arm (SA)
Low Amplitude → High Amplitude
Anti-rotation → Rotation
Isolated → Integrated
No Perturbation → Perturbation
Predictive → Reactive
Slow → Fast
Light → Heavy
Return to Play Progressions
This concludes my two part series on return to play progressions. If you enjoyed these articles and videos, I’d love to hear from you. Feel free to reach out if you have any questions and subscribe to my newsletter for future updates!