GRADY J. HARDEMAN, M.ED., LAT, ATC, CSCSA.L. BROWN HIGH SCHOOL

KANNAPOLIS, NORTH CAROLINA 28083

Plyometric and Closed Kinetic Chain Exercises For The

Upper Extremity

Closed Kinetic Chain (CKC) Exercises

An exercise movement pattern where the distal aspect of the extremity is fixed to an object that is either stationary or moving.

DISCLAIMERClosed Kinetic Chain Exercises Should Be

Performed In Conjunction With Open Kinetic Chain Exercises

Rational For Using Plyometric and Closed Chain Exercises For Rehabilitation

1. Increase Muscle Co-Contraction

2. Incorporates Multi-joint Movements.

3. Aids in the restoration of “Neuromuscular

Control” that is lost due to injury.

4. Enhances mental preparation for return to

sport.

5. Makes the rehabilitation experience fun and

meaningful. (BE CREATIVE)

Important Questions to Consider

What are you trying to accomplish? Achieving total arm strength means training the

entire kinetic chain.What was the initial injury?

Avoid stressing the joint capsule when necessary. (Anterior/Posterior Instability)

Closed kinetic chain exercises are contraindicated when joint compression forces should be kept at a minimum. (Labral Pathology, Acromioplasty)

Are the selected exercises phase appropriate? Is it to early in the rehabilitation process to begin? Begin with four points of contact and progress to two

points of contact as athlete gains strength

Wall Push Up

Start Position Down Phase Extreme Position

Wall Push Up

Key Point Extreme Push Up

Increased scapular protraction after full elbow extension.

Progression Add Medicine Balls Add Resistance Add a Plyometric

Component

Push Up Variations

Up Phase Down Phase

Push Up

Key Point Focus on adding the

extreme protraction at the top of the push up. Activates Serratus

Anterior muscle.

Progression Begin with modified

push up. Advance to regular

push up. Add unstable surface.

Extreme Position

Press Up

Plyometric Push Up

Start Position Finish Position

Plyometric Push up

Key Point Advanced Exercise Must be able to complete Wall push ups, and Regular

Push ups prior to initiating this exercise

Equipment Needed Soft Medicine Ball

Progression May begin with just two points of contact. Progress to four points of contact.

Upper Body Step Up

Start Position

Middle Position

Finish Position

Upper Body Step up

Equipment 6”-8” Step or box Progress to an Unstable

Surface (Dyna Disc, Med Ball,

etc…)

Volume Perform sets of 8-12 reps.

Important Notes Monitor for pain and/or

fatigue. SET THE CORE!!!!!

Wheel Barrow Walk w/Agility Ladder

Agility Ladder

Equipment Agility Ladder Extra Set of hands

Variation Side to Side Front to Back Carioca Progress to Wheel

Barrow This is where the extra

set of hands comes in to play.

Wax On/Wax Off

Two Points of Contact Four Points of Contact

Wax On/Wax Off

Equipment Slide Board (Flat Smooth Surface) Clean Socks PhysioBall

Progression Begin with four points of contact. Progress to two points of contact. Keep one arm stationary and move the opposite arm

in clockwise and counter clockwise pattern. Move both extremities simultaneously. Add PhysioBall to increase proprioception component.

Thank You

Contact Informationhardemag@kannapolis.k12.nc.us

704-202-8597415 East First Street

Kannapolis, NC 28083