Earlier this year, I reviewed the original Swiss Ball Jump paper, which introduced the exercise as a proof of concept.
This new training study shows what happens when athletes actually use Swiss Ball Jumps as part of a six week program.
The results suggest this isn't just an interesting exercise. It appears to be an effective way to provide high velocity exposure and improve explosive performance.
Does using the swiss ball jump exercise improve explosive jump performance?
What Did the Researchers Do?
Researchers recruited 18 regional and national level volleyball players and randomly assigned them to either a Swiss Ball Jump training group or a control group.
The training group completed:
- 2 sessions per week
- 9 sets of 6 repetitions
- 108 jumps each week
- 6 week intervention
Before and after training, the researchers assessed squat jump performance and each athlete's force-velocity profile.
What Were the Results?
Athletes improved their theoretical maximal velocity (v₀) by 28.2%, supporting the idea that Swiss Ball Jumps specifically develop the ability to produce force at very high movement velocities.
Maximal power also increased by 20.3%, while jump height improved by 12.8%.
Every athlete in the training group improved their squat jump height beyond the smallest worthwhile change.
Interestingly, theoretical maximal force (F₀) decreased slightly but that isn't necessarily a negative outcome.
Power depends on both force and velocity, and the large increase in movement velocity more than compensated, resulting in greater overall power production.
What Does This Mean?
This study reinforces a principle that often gets overlooked.
If you want athletes to move faster, they need opportunities to train at faster movement velocities.
Swiss Ball Jumps appear to provide that stimulus. They are easy to implement, coach, and now have intervention data showing meaningful improvements in velocity capability, power production, and jump performance.
I wouldn't replace traditional strength training or plyometrics with Swiss Ball Jumps.
Instead, I'd view them as another velocity-specific tool that can complement a well-rounded program, particularly when the goal is maximizing explosive performance.
Coach's Takeaway
- Athletes need exposure to high movement velocities if they want to become more explosive.
- Swiss Ball Jumps provide a simple, inexpensive way to target that quality.
- Use them alongside strength and plyometric training to develop the velocity side of the force-velocity profile.
I hope this helps,
Ramsey
Reference: Vacher E, Benhnia R, Morin JB. (2026). Effects of Swiss Ball Jump training on lower limbs mechanical capabilities and ballistic vertical jump performance. Sport Performance & Science Reports, 306.
