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Clap pushups are a great gym-based power exercise.
Plyometric exercises develop power and generally involve explosive jumping or throwing-type movements. They can be performed at a running track, on a sports field and also at the gym. Doing gym-based plyometrics means that you can include a couple of plyometric exercise in your regular gym workout rather than dedicating an entire training session to this type of training.
Plyometric pushups will develop chest, shoulder and arm power, which is important for activities that involve pushing, throwing or punching. Because plyometric pushups can be hard on your wrists, do not perform this exercise if you have a history of hand or wrist problems. Place your hands on the floor and walk your feet back into the pushup position. Bend your arms and lower your chest to the floor. Explosively extend your arms and push off the floor. While your hands are clear of the floor, you can add a hand clap, although this is optional. Land on slightly bent arms. Lower your chest to the floor and repeat. Make this exercise less challenging by resting your knees on the floor.
Common plyometric exercises that increase leg power include jumping or hopping over hurdles or jumping off a raised platform and then rebounding over a high hurdle -- a move called a depth jump. As effective as these exercises are, they require specialist equipment and lots of space. You can get a similar workout by performing squat jumps. With your feet shoulder-width apart, bend your knees and squat down. Jump up from the squat position as high as you can into the air. Land with slightly bent knees and descend into another squat. Continue squatting and jumping until your set is complete. For a more intense workout hold a dumbbell in each hand or a barbell across your shoulders.
Lateral movements are important in many sports including soccer, football, hockey and skiing. To improve the speed and power of your sideways movements, perform lateral hops. Place a medicine ball, exercise step, hurdle or similarly sized object on the floor and stand next to it in an athletic stance, knees slightly bent and your weight on the balls of your feet. Jump sideways up and over the obstacle. On landing, immediately spring back over the obstacle to your starting position. Try to keep your ground contact time to a minimum by imagining the ground is hot. Use your arms for balance and generating extra jumping power.
Overhead slams are not only an effective plyometric exercise, but they are also a lot of fun; all you need is an anti-burst medicine ball and a little bit of space. This exercise is quite noisy, so make sure your fellow gym goers won't object. With your feet shoulder-width apart, raise your ball above your head. From full extension, hurl the ball down as hard as you can at a point around 12 inches in front of your feet. Catch the ball as it bounces, raise it again and repeat. Try to put your whole body behind the throw -- don't just use your arms.