Slam Ball Workouts For Explosive Power
Slam balls have been around for decades. However, they have only recently started gaining popularity as one of the best tools for developing speed, explosive power, strength, and flexibility. It is easy to see why a slam ball can be an asset to any athlete.
Slam balls have been around for decades. However, they have only recently started gaining popularity as one of the best tools for developing speed, explosive power, strength, and flexibility. It is easy to see why a slam ball can be an asset to any athlete.
Using explosive power, your ability to exert maximum force in the shortest time period, is arguably the most important physical ability an athlete can have. Slam ball workouts can significantly improve this ability. Even greater news is that you can incorporate the MASS Suit from Juke Performance into your slam ball routines.
The Mass Suit is a unique full body suit that utilizes resistance bands to improve athletic performance. Here are several intense slam ball exercises for explosive strength that you can enhance by using the Mass Suit.
Using explosive power, your ability to exert maximum force in the shortest time period, is arguably the most important physical ability an athlete can have. Slam ball workouts can significantly improve this ability. Even greater news is that you can incorporate the MASS Suit from Juke Performance into your slam ball routines.
The Mass Suit is a unique full body suit that utilizes resistance bands to improve athletic performance. Here are several intense slam ball exercises for explosive strength that you can enhance by using the Mass Suit.
1. JUMPING BURPEES
Burpees are an extremely intense conditioning exercise. You can take them a notch higher by using a slam ball with the MASS resistance suit to great effect. The jumping burpee variation quickly fatigues the legs but builds impressive full body power.
HOW TO PERFORM Begin in a crouching position directly behind the slam ball. Kick back into a pushup position. Spring your legs back to starting position. At this point, grab the ball and jump upwards, bringing the ball above your head with arms fully stretched.
Lower the ball back to the starting position and repeat for 10 reps. Using the MASS suit only increases the intensity and effectiveness of this workout.
2. SLAM BALL SWINGS
A slam ball swing is often regarded as an upper body exercise. However, a slight variation to it will build explosive strength in just about every muscle you have.
HOW TO PERFORM Start with the slam ball slightly behind your legs with your legs bent and back straight. Reach for the ball and swing upward, driving your hips and legs up. Raise the slam ball overhead. Return the ball to the starting position behind your legs but do not let it touch the ground. Repeat for maximum reps. Perform this exercise with a swift cadence.
These exercises allow for usage of heavier balls and is perfect to incorporate the MASS Suit with. The alignment of the suit’s leg straps will ensure that you maximize your vertical and horizontal burst from your hamstring and calves.
3. ARMS EXTENDED JUMP SQUAT
This slam ball squat mainly targets the back and legs. However, it is a compound movement and therefore works on other muscle groups including abs, obliques, and shoulders.
HOW TO PERFORM Hold the slam ball at arm’s length with your feet shoulder-width apart. Thrust back your hips lowering your body while keeping your back straight. You should go down to the point where your butt nears your heels.
You heels will come off the ground at the bottom of the movement for a full range of motion. Bring your body back up with an explosive jump at the top while still holding the ball. Try to work up to 50 reps. This exercise may appear to be a bodyweight squat but with the MASS Suit, 50 reps will feel like a full leg workout. The overall effect is an increase in your vertical jump while maintaining body control.
4. BENT ARM TWISTS
Bent arm twists are a core exercise that places emphasis on the back and trunk. This exercise can help with throwing power, which is crucial in sports such as basketball, hockey, baseball, cricket and volleyball.
HOW TO PERFORM Begin the exercise with a slight knee bend. While holding the slam ball, bend over and with bent arms twist your trunk bringing the ball to your far right and then left. Repeat this back and forth motion for the desired number of repetitions. Aim for 12 reps on each side with a brisk pace.
This exercise is great for developing rotational power. You can get the best out of this exercise with the MASS Suit. The MASS Suit increases the intensity and effectiveness of this workout. This exercise has several variations including the straight-arm twists, seated twists and diagonal chops.
5. KNEE KICKS
Knee kicks are among the best exercises for explosive and stable legs. It helps to develop great explosive power throughout the legs and hips for quick sprints and sharp turns.
HOW TO PERFORM Begin by placing your left leg in front of your right leg. Place the ball just above your right knee. Hold the ball in place with your hand. Thrust your right knee up explosively, launching the ball into the air. Repeat with your left leg for 10 reps.
Your weaker leg may be uncoordinated with this movement. Try this movement without the MASS suit first for a while to improve coordination. Launching the ball at great distances will become harder once you utilize the MASS suit. You can use heavier balls once you develop impressive leg power.
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