-
Reactive Training
-goal
-Rate of force production
- Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction
- -Goal is to increase rate of force production or ability of muscles to exert max force output in minimal time
-
Integrated performance paradigm
To move with efficiency, forces must be reduced (eccentrically), stabilized (isometrically), and then produced (concentrically)
-
Stabilization Level
- -Establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency
- -Squat jump with stabilization, Box jump up with stabilization, Box Jump down with stabilization, multiplanar jump with stabilization
-
Strength Level
- More dynamic, eccentric and concentric movements
- -Specificity, speed and neural demand progressed
- -Improve dynamic joint stabilization, eccentric strength, rate of force production and and neuromuscular efficiency of kinetic chain
- -Squat jump, Tuck jump, Butt kick, Power step up
-
Power Level
- -Improve rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimum force production
- -Ice skater, single leg power step up, proprioceptive plyometrics: cones and hurdles
|
|
