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4 Ballistic Strength Drills For Optimal Athletic Function

4 Ballistic Strength Drills For Optimal Athletic Function

  1. Are you in search of a way to build a stronger more athletic body?
  2. Are you interested in learning how to build both “show and go” muscle?
  3. Are you interested in learning how to incorporate drills and exercises to help you move faster and with greater ease?
  4. Are you interested in learning how to express your strength abilities in ways to help you excel in life and sport?

The key to being strong is recognizing that strength goes beyond just the numbers on the blackboard. Strength is also about being able to produce force rapidly and with quick reaction time. This requires you practicing and incorporating ballistic strength drills to train your body and neuromuscular system to produce such ability. The key to force production is practice and practice is something I wanted to include here in today’s article to help you to do just that!

Ballistic Strength Drills

1) Medicine Ball Power Slams: This is a simple strength drill that you can employ to develop more ballistic movement and power. The drill is relatively simple, but that is not to be confused with being easy.

Start out holding a soft jam medicine ball above your head with your body fully extended. From here rapidly hinge your hips and bend your knees bring your body into a squat as you forcefully drive the medicine ball into the ground.

Try to catch the medicine ball on the first small bounce and immediately extend your body standing back up to perform a subsequent slam driving the ball back into the ground.

Perform 3 sets of 6 to 10 reps on your ballistic power training days.


2) Overhead Medicine Ball Throw: This ballistic strength drill is an absolute beast for helping you build athletic function. Opposite of the medicine ball power slams this drill begins in the squat position with your hands cupping the sides of the medicine ball.

From here you want to explosively jump up as you create as much momentum as possible to throw the ball over your head with as much height and distance as possible. This ballistic strength drill is tremendous for athletic function as you are initiating triple extension of your ankles, knees, and hips to pull it off. Triple extension of these joints for speed and power is essential for developing quality athleticism.

3) Glide Disc Mountain Climbers: This particular ballistic strength movement does involve a bit more of a speed component. However, the benefits of this movement are huge for developing athletic function.

For this drill all you need are a couple of furniture disc movers, or training glide discs that easily slide over carpet. From here you want to place the balls of your feet on the center of the discs and get into an upright push up position.

You want to brace your body and with speed and precision rapidly alternate pulling your knees to your chest and extending your legs for speed. Including this drill in attempt to build your athletic strength is going to be a shot in the arm. Trust me…this will change the way you move and function.

4) Plyometric Push-up Off A Bench: This is truly a ballistic strength drill to enhance your upper body power and hand speed. If you’re into martial arts, or a sport where you need to have fast hands then this is just the drill for you.

By performing the plyometric push-up off of the bench you are taking a lot of stress and compressive forces off of your wrists and elbows as more weight is distributed to your legs. In addition to this the bench allows for you to gauge your explosive strength as you can really tell how far off the bench you can push your body.

A few things to consider: When performing these make sure your body stays in alignment from your shoulders to your ankles and that you NOT break this alignment in the ascent of the push-up as your hands elevate from the bench.

Ballistic Strength Drills: The Takeaway

If you’re serious about building your athletic function then you have got to be willing to utilize ballistic strength movements to bridge the gap between your heavy lifting with the iron and what you can do for real world athletic function in both your life and sport.

Are you currently training with ballistic strength movements? 

What ballistic strength exercises are you using in your current program? 

Post up and share here in the comments below. 

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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