Are you an athlete looking to improve on-field performance? Become more explosive? Do you want to sprint faster, change directions quicker, jump higher/longer? ➡This post is for you!
Become more explosive by honing in on one of the most important aspects of explosive movements: Rate of Force Development (RFD).
Most sports require an athlete to move FAST and REACT quickly – in fact, most sports-specific task demands occur within a 200 millisecond time window. What does that mean? There is a high demand for generating as much FORCE as possible, in as short amount of TIME as possible!
As depicted in the graph above, an explosively-trained athlete, as compared to a predominantly heavy strength trained athlete, will generate much greater force within a short amount of time, translating to the time constraints of sports and performance events.
How do you implement this?
➡Incorporate more explosive type exercises and tempos into your training – plyometric jumps, medicine ball throws, plyometric push-ups, barbell “speed-work,” deceleration drills, etc. With the focus on moving as quickly as possible, while ALWAYS KEEPING CORRECT FORM/TECHNIQUE.
🔑Remember to always focus on developing STRENGTH as well! Heavy resistance training should continue to be a main part of your programming; however, explosive exercises are a must.
Haff H, Triplett NT. Essentials of Strength Training and Conditioning. Champaign: Human Kinetics; 2016