Power development is a crucial component to many sport specific training programs.

However especially in a team environment it may not be viable to have everyone working with a barbell due to time, cost, injury & technical constraints.

There are numerous options you can implement to illicit similar movements and training responses.

The Vertical Deadball Toss is a great way to teach and train triple extension(hip, knee & ankle) which is a vital component of lower body power development.

Using the power generated through the lower body, throw the ball as high as possible and allow it to drop to the ground.


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.

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