Jump Training and Medicine Ball Exercises
As we age, we naturally lose muscle mass and strength, especially after age 50. Strength and power exercises can help you stay active, improve balance, support everyday activities, and lower the risk of falls.
Power exercises focus on moving with speed and control to help maintain mobility and physical function. The following exercises can be added to your workout routine based on your fitness level and abilities. Working with a certified exercise professional can help you choose safe and effective options for your needs.
Jump Training
Jump training is often used by athletes, but it can also be a safe and helpful exercise for older adults when started slowly and progressed over time. Simple hopping and jumping exercises can improve strength, balance, power, and everyday movement. They also help work fast-moving muscles that support mobility and may lower the risk of falls. Exercises using one or both legs can strengthen the thighs, hips, glutes, hamstrings, and calves.
- Frequency: 1–3 sessions per week
- Intensity: 3–10 jumps per set, two or more sets per exercise, one or more exercises per session
- Time: 60–120 seconds between sets
- Type: bodyweight for single and double leg
Forward and Backward Hops
- Begin with only forward hops, and progress to hoping both forward and backward
- Jump as quickly and high as possible
- Land softly with knees and ankles bent
- Can be progressed to single-leg
Side to Side (Lateral) Hops
- Progress to lateral hops after mastering forward and backward hops
- Jump as quickly and high as possible
- Land softly with knees and ankles bent
- Can be progressed to single-leg
Medicine Ball Exercises
Many strength exercises in the gym involve moving forward and backward, but daily activities require movement in many directions. Medicine ball throws are a fun way to build strength, power, and coordination while training the body to move more naturally. These exercises can strengthen the core, back, arms, and legs while improving movement speed and balance.
Start with a light medicine ball and focus on controlled, quick movements. As you become more comfortable and stronger, you can slowly increase the weight. If standing feels unsteady, begin seated on a chair or bench before progressing to standing exercises.
- Frequency: 1–2 sessions per week
- Intensity: 5–10 throws/slams per set, two or more sets per exercise, one or more exercises per session
- Time: 3–5 seconds between repetitions, 60–120 seconds between sets
- Type: progressively loaded medicine balls based on movement velocity
Medicine Ball Slam
Raise the medicine ball above your head to a fully standing position before throwing the ball downward explosively with the arms and simultaneously bending your knees.
Medicine Ball Rotational Throw
First stand with the medicine ball with both hands approximately 4 feet from a wall. Then rotate the medicine ball toward your back hip and then transfer your weight from the back hip to the front hip while rotating your hips and torso to throw the ball explosively against the wall.
Medicine Ball Chest Pass
Stand in a semi-squat position while holding the medicine ball with both hands approximately 4 feet from a wall. Then extend your arms to throw the ball explosively against the wall while maintaining an upright position.
Dumbbell and Kettlebell Exercises
Dumbbells and kettlebells are helpful in developing power, especially for those who are newer to strength training.
Start these exercises using lighter weights, and increase weight over time as you build strength. Using weight in the range of 30-70% of your one repetition maximum (a certified exercise professional can help you determine this) is recommended.
In these exercises, you should move the weight quickly and finish the exercise explosively.
- Frequency: 1–3 sessions per week
- Intensity: 1–6 repetitions per set, 2–6 sets per exercise, one or more exercises per session
- Time: 2–5 minutes between sets
- Type: Progressively loaded dumbbells/kettlebells in the range of 30-70% of one repetition maximum
Dumbbell Thruster
- Hold dumbbells near your shoulders
- Perform a squat, and then explosively extend hips and knees while pressing the dumbbells directly overhead
- Finish in a standing position
Dumbbell Squat Jump
- Stand in an upright position while holding the dumbbells at arm’s length at your sides
- Rapidly dip to a semi-squat position before explosively jumping as high as possible
Kettlebell Swings
- Hold the kettlebell with both hands
- Perform a hip hinge motion allowing the kettlebell to swing between your legs
- Explosively extend hips and knees to swing the kettlebell in front of you to approximately chest height
Kettlebell Push Press
- Hold the kettlebell with a single hand near your shoulder
- You may hold the other arm out to maintain balance
- Dip to a semi-squat position before explosively extending hips and knees while simultaneously pressing the kettlebell overhead
- Finish in a standing position
Barbell Exercises
Barbell exercises help to build power by emphasizing the use of force. They can be considered progressions from dumbbell and kettlebell exercises, as they often use heavier weight.
These exercises incorporate full-body movement patterns and most require core activation throughout the movement.
- Frequency: 1–3 sessions per week
- Intensity: 1–6 repetitions per set, 2–6 sets per exercise, one or more exercises per session
- Time: 2–5 minutes between sets
- Type: Progressively loaded barbells in the range of 60 – 80% of one repetition maximum
Barbell Push Press
- Hold the barbell in a front rack position
- Dip to a semi-squat position before explosively extending hips and knees while simultaneously pressing the barbell overhead
- Finish in a standing position
Barbell Thruster
- Hold the barbell in a front rack position
- Perform a front squat, then explosively extend hips and knees while simultaneously pressing the barbell overhead
- Finish in a standing position
Hexagonal Bar Jump
- Stand in an upright position while holding the hexagonal barbell at arm’s length
- Rapidly dip to a semi-squat position before explosively jumping as high as possible
Learn More
Find these and other exercises in “Proficiencies for Enhancing Power: Teaching Derivatives, Drills, and Skills” published in ACSM’s Health & Fitness Journal®.
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