In many competitive sports the ability to develop high amounts of force quickly is paramount to success. Ballistic methods of training have been employed by strength and sport coaches as a means of improving this performance characteristic. However, a thorough understanding of the body's responses to this type of training is necessary to adequately implement ballistic exercises into a physical training program. The scientific literature shows that the neuromuscular system behaves differently while performing ballistic movements than it does when performing movements requiring a lower velocity or rate of force development. This article aims to discuss nervous system muscle recruitment under progressive loading conditions, as well as high velocity and high rate of force development conditions acutely and chronically. It also provides programming suggestions regarding methods coaches could use to train athletes who participate in ballistic sports.
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