When you do an exercise with maximum velocity and acceleration, you are performing a ballistic movement. During these moves, your muscles contract extremely fast and generate a large amount of force.
Ballistic movements are different from other traditional styles of strength training because they eliminate the deceleration phase. Instead of slowing down at the end of a rep, you project the weight. Medicine balls and other weights are common tools in ballistic training
5 Basic Ballistic Exercises to Improve You Agility
- Jump Squats
- Lunge Jump
- Kettlebell Swing
- Clapping push-ups