Plyometrics

Kneeling Arm Drill

The kneeling arm drill is a beginner plyometrics exercise for your shoulders, using just your body weight.

Main muscles
Shoulders
Also works
Abs
Equipment
Body weight
Level
Beginner
Kneeling Arm Drill, starting position
Start
Kneeling Arm Drill, end position
Finish

How to do it

  1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
  2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
  3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
  4. Switch knees and repeat.

Alternatives to the kneeling arm drill

Pike push-up Body weight Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells Seated dumbbell shoulder press Dumbbells, Adjustable bench