Ballistic training focuses on improving the athlete’s explosiveness via jumps and throws with maximum speed.


The word ballistics originates from the Greek word ballein, which means “to throw” and ballistic training focuses on improving the athlete’s explosiveness.

During ballistic training the athlete accelerates an object faster than necessary, moving its center of mass quickly from point A to point B; the velocity of the required movement needs to be high.

More precisely, ballistic training consists of a concentric acceleration phase and an eccentric deceleration phase with ground contact time (amortization phase) lasting longer than 0.25 seconds. Therefore, all Olympic lifts (e.g. Power Clean, Snatch) are ballistic in nature.

Ballistic Training Recommendations

Ballistic Training

Generally, it is recommended to engage in ballistics prior to plyometrics training since ballistics are a good preparation for plyometrics because of the additional weight being used, which results in the amortization phase being > 0.25 seconds.

Oftentimes athletes cannot do plyometric exercises in true plyometric fashion because they are too slow.

Since plyometrics require a ground contact time of less than 0.25 seconds, resistance (weight) has to be on the lower end; otherwise the athlete wastes time decelerating and hence exceeds 0.25 seconds of ground contact.

It is very practical to have athletes do ballistic training exercises using heavier resistance to improve plyometrics using lighter resistance.

It is important to ensure that before the athlete starts doing the exercises at maximum effort they are being done correctly with regards to form because that leads to maximum performance improvements. Therefore, try to carefully follow the exercise descriptions.

Share with friends

Use Social Media Buttons at the Bottom of the Page

Related Ballistic Training Exercises

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

  • facebook
  • googleplus
  • linkedin
  • twitter
  • youtube