Unlike strength training, which is performed with control, ballistic training consists of explosive and rapid movements aimed at producing maximal force. The aim of ballistic training is to move either your body or a load at max speed in order to generate as much power as possible. This type of training is great for improving athletic performance and strengthening your tendons and ligaments which in turn will reduce risk of injury.

Ballistic exercises are usually integrated into strength training and used concurrently for athletes looking to improve their speed, power, balance and coordination.

It is important to note that ballistic exercises have a very high impact on the joints and connective tissue, therefore it is important that they are done with proper technique and continued practice to avoid injury.

1 - Lunge Jump

A lunge jump is similar to a traditional lunge but with added explosive jumps. This is a great exercise for building explosive power and rapid change of direction. Lunge jumps can improve coordination and agility which are both excellent for team sports.

How to perform - Start in a lunge position, then explosively jump into the air. Before your feet hit the ground, quickly switch your legs in the air, moving your rear foot to the front of the lunge.

Muscles targeted - quads, hamstrings, glutes, calves and core.

2 - Med Ball Slam

A med ball slam is a full body movement involving lifting a med ball overhead and slamming it forcefully back to the ground. This exercise develops power, coordination, and it is also great to relieve stress!

How to perform - Start with the med ball at your feet, and with both hands, lift the med ball over your head and avoid arching your back. Then, forcefully slam the med ball back to the floor. Tip: using a dedicated slam ball means that it won’t rebound.

Muscles targeted - back, quads, hamstrings, glutes, and core.

3 - Dumbbell Split Jump

A dumbbell split jump is an advanced jump lunge variation. Similar to a lunge jump, you switch your legs in the air, but hold a dumbbell in each hand. The addition of the dumbbells makes this exercise more challenging.

How to perform - Start with a dumbbell in each hand and stand in a lunge position, aiming to be at a 90 degree angle with both knees. From there, jump forcefully into the air, and while in the air, quickly switch your legs so that you land with the opposite leg forward. Invest in some Rubber Gym Flooring to make this exercise more comfortable.

Muscles targeted - forearms, quads, hamstrings, glutes, calves, and core.

4 - Single Leg Box Jump

A single leg box jump is an advanced plyometric exercise that involves jumping on a box with one leg. It is an excellent variation if you have mastered the double-leg box jump. The single-leg box jump will allow you to work on your unilateral power, balance and coordination.

How to perform - start by facing a box at an appropriate height for your ability; begin to load up the standing leg by slightly lowering the hips and bending at the knee. Explosively push the standing leg into the floor, swinging your arms up to create momentum and aim to land softly on the box with the same leg. Reset by stepping down from the box and then repeat with the opposite leg.

Muscles targeted - quads, hamstrings, glutes, calves, and core.

5 - Travelling Kettlebell Swing

The travelling kettlebell swing is a dynamic variation of the traditional kettlebell swing both with a step forward with every swing. This exercise is great for producing force from the hip and glutes.

How to perform - Start gripping the kettlebell with both hands, and initiate hinging at your hips, then explosively push your hips forward using the momentum while keeping your arms straight. Swing the kettlebell up to chest height. Once your arms are parallel to the floor take a step forward, and let the kettlebell swing back down to repeat the movement.

Muscles targeted - grip, hamstrings, glutes, and core.

6 - Barbell Reverse Lunge to Knee Drive

A barbell reverse lunge to knee drive is a compound exercise variation on the classic barbell reverse lunge with the addition of a knee drive. It is a great functional movement that helps develop strength, power, balance, and coordination.

How to perform - Start by securing a 15kg or 20kg Barbell on your back, standing on top of a box or an exercise step. Keep one leg on a box/step and step back with the other leg until your front knee is around 90 degrees while keeping your torso upright. As you return to standing position, drive your back knee up towards your chest.

Muscles targeted - quads, hamstrings, glutes, and core.

Ballistic exercises are fantastic for improving strength and power and can be a really enjoyable way to train, so when you've used the Leg Press Machine, mix up your workout with a couple of these exercises.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Exercise Type > Conditioning ; Exercise Type > Strength