Contrast training: strength plus jumps

Contrast training pairs a loaded strength exercise with an explosive move from the same pattern, with almost no rest: goblet squat then jump, push-up then throw. Students experience how prior strength work can boost the speed of the next movement.

How to play

1. Explain the method and form trios with one kettlebell, one medicine ball and one mat per trio (2 min).
2. Pair 1: 5 slow goblet squats and, 15 seconds later, 3 max vertical jumps landing on the mat; three sets rotating through the trio (6 min).
3. Pair 2: 6 push-ups followed by 3 medicine ball chest passes against a wall or to a partner 13 feet away; three sets (6 min).
4. Pair 3: 5 kettlebell lunges per leg and 2 sprints of 10 m between cones; two sets (5 min).
5. While one student works, another watches the quality of the explosive move and the third rests.
6. Wrap-up: each student says whether the explosive move felt more powerful after the strength exercise and why (3 min).

Rules

• Do the explosive move only with good form; stop if fatigue sets in.
• Absorb jump landings by bending the knees and hips.
• Throw medicine balls against the wall or to an alert partner, never toward others.
• Always set kettlebells on the floor next to the mat.

Variations

Adaptations

• Limited mobility: seated band press followed by a seated medicine ball throw.
• Shyness: the trio works in a corner of the court and the student picks their starting role.
• Joint discomfort or low fitness level: drop the jumps and use light throws.

Learning goals

• Use contrast training to improve power.
• Perform explosive movements with safe technique.
• Connect strength and speed within the same movement pattern.

Equipment for a class of 25

• kettlebells (4 kg / 9 lb): 8
• cones: 16
• mats: 8
• medicine ball: 8

Teacher tip

Do not use this method until students show solid squat and jump technique. Run a specific warm-up with easy jumps first.

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