Author: Erwann Vacher et al.
Journal: Sport Performance & Science Reports (2026)

This paper, titled “Swiss Ball Jump: A proof of concept,” explores a novel exercise designed to improve lower limb extension velocity in athletes. Researchers investigated whether using a Swiss ball to assist vertical jumps could effectively stimulate the high-velocity “push-off” conditions necessary for improving athletic performance

The study aimed to demonstrate the reliability of the Swiss Ball Jump (SBJ) and compare it to established exercises like the Squat Jump (SJ), Countermovement Jump with arm assistance (CMJarm), and SJ with elastic assistance (SJelast).

• Participants: Nine healthy male sports science students.
• The SBJ Technique: Participants sat on a 65 cm Swiss ball inflated to 16 PSI. They performed 2–3 small preparatory bounces before executing a maximum-effort ballistic jump during the upward phase, using their arms for momentum.
• Measurement: Performance was tracked using a force plate (1000 Hz) to calculate mean force, velocity, power, and jump height.

Major Findings

The study confirmed that the SBJ is a potent tool for high-velocity training:

• Superior Velocity: The SBJ produced significantly higher lower limb extension velocities (68.4% higher) than a standard bodyweight Squat Jump.
• Comparison to CMJ: It was more effective than the CMJarm for stimulating velocity (22.5% higher).
• Consistency: Unlike elastic-assisted jumps, which varied greatly based on the participant’s body mass, the SBJ showed low inter-individual variability, providing more homogeneous results across different athletes.
• Reliability: The exercise demonstrated “excellent” relative reliability (ICC > 0.81) and “acceptable” absolute reliability (CV < 10%) across multiple sessions.

Practical Applications

The researchers suggest that the SBJ is an effective, low-cost alternative for coaches to target velocity deficits in an athlete’s force-velocity profile. Because Swiss balls are common in most gyms, the exercise is easily accessible and the instructions are simple for athletes to follow.

Note: This summary was generated with the assistance of Gemini based on the original article and additional sources, with the aim of translating the research into practical insights for coaches and practitioners.