A big part of training to generate force should also be learning to absorb it. This is a great exercise for working on both.

Using a Deadball, drive with your legs to throw the ball at a wall with maximum horizontal force.

This should also force you to jump forward. Focus on the landing absorbing the force by breaking at your knees and hip and landing in an athletic position similar to a quarter squat.

As a progression to this you can land in a single leg stance. Make sure you balance and stick the landing for 1-2 seconds.

Nathan Tieppo
Nathan Tieppo


As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 12 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.

Leave a comment

Comments will be approved before showing up.