Ballistic power training involves moving submaximal loads at high velocity with maximum intensity. Ballistic power exercises include med ball throws, loaded squat jumps, cleans, snatches, and sled pushes (among other things). Studies have shown ballistic training to be beneficial for increasing RFD because it prompts muscles to co-contract as quickly and forcefully as possible. This has a strong neurological effect on motor unit recruitment and coordination.

Step forward with one foot when you throw to propel the ball harder. Snap your arms forward with full force while maintaining balance and control. Don’t lose balance when the ball returns.