Elasticity (or elastic power) describes the ability of your lower-limb muscles and tendons to store and release elastic energy during explosive movements. This quality underpins actions such as jumping, bounding, and quick changes of direction.
Elastic power is expressed most effectively when movements happen rapidly. Training, therefore, emphasizes eccentric absorption and fast elastic exercises that improve the efficiency of the stretch-shortening cycle, the transition between the lengthening and shortening phases of the muscle–tendon unit. This enhances your ability to use stored elastic energy for powerful, reactive movements.
In Phase 1, we focus on developing strength capacity and eccentric force absorption, creating the foundation required to safely handle higher forces. In Phase 2, we transition toward fast elastic exercises, emphasizing quick and powerful movements to maximize elastic energy return.
- Goal phase 1: Strength capacity + absorbing capacity
- Focus: Lower-limb strength + Braking power
- Duration: 2x/week, 4-6 weeks till next phase
Mobility warm-up
Warm-up 1 - Ankle mobility
3 sets 5 reps 5 sec hold
Push your knee a bit with your hand.
Ankle range of motion exercise
3 sets 8 reps – Rest 30 sec
Hold yourself small and move through your ankles.
Ankle range of motion exercise
3 sets 5 reps 3 sec hold
Position the belt close to your ankle joint.
Ankle range of motion exercise
warm-up 2 - Posterior chain flexibility
3 x 8 reps (both sides) – Rest 15 sec
Hold your back in a neutral position while extending your leg to feel a stretch in the hamstrings.
Posterior chain flexibility exercise
2 sets 5 reps (both sides) 5 sec hold – Rest 30 sec
Try to straighten your legs.
Posterior chain flexibility exercise
2 x 5 reps 5 sec hold – Rest 15 between each side
Extend your leg and reach to your extended toes.
Posterior chain flexibility exercise
Warm-up 3 - Plyo drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
Exercises
Exercise 1 - Braking Power
3 set 8 reps – Rest 45 sec
Drop quickly down.
Lower-limb Braking Power
3 set 8 reps – Rest 45 sec
Land softly
Lower-limb Braking Power
3 set 8 reps – Rest 45 sec
Land softly in a lunge position
Lower-limb Braking Power
Exercise 2 - Explosive / Max Strength (Squat)
3 set 10 reps – Rest 45 sec
Explosive up and down
Compound Lower-Limb Rebound Power
3 set 8 reps (both sides) – Rest 30 sec (between each side)
Explosive up and down
Compound Lower-Limb Rebound Power
3 set 8 reps – Rest 45 sec (between each side) Explosive up and down
Intensity: 30 – 50% 1 Rep Max
Compound Lower-Limb Rebound Power
Exercise 3 - Explosive / Max Strength (Hinge)
3 set 10 reps – Rest 45 sec
Compound Lower-Limb Rebound Power
3 set 10 reps – Rest 45 sec
Compound Lower-Limb Rebound Power
- Goal phase 2: Elasticity
- Focus: Plyometric warm-up + Plyometric Power
- Duration: 2x/week, 2-4 weeks
Mobility warm-up
Warm-up 1 - Ankle mobility
3 sets 5 reps 5 sec hold
Push your knee a bit with your hand.
Ankle range of motion exercise
3 sets 8 reps – Rest 30 sec
Hold yourself small and move through your ankles.
Ankle range of motion exercise
3 sets 5 reps 3 sec hold
Position the belt close to your ankle joint.
Ankle range of motion exercise
warm-up 2 - Posterior chain flexibility
3 x 8 reps (both sides) – Rest 15 sec
Hold your back in a neutral position while extending your leg to feel a stretch in the hamstrings.
Posterior chain flexibility exercise
2 sets 5 reps (both sides) 5 sec hold – Rest 30 sec
Try to straighten your legs.
Posterior chain flexibility exercise
2 x 5 reps 5 sec hold – Rest 15 between each side
Extend your leg and reach to your extended toes.
Posterior chain flexibility exercise
Warm-up 3 - Plyo drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec (each side) – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
Exercises
Exercise 1 - Plyometric Power
3 sets 10 reps – Rest 1 min
Jump as high as possible with a short contact.
Plyometric Power
3 sets 5 reps – Rest 1 min
Jump as high as possible with a short contact.
Plyometric Power
3 sets 5 reps – Rest 1 min
Jump as high as possible with a short contact.
Plyometric Power
Exercise 2 - Elastic Power
3 sets 5 reps – Rest 1 min
Jump as high and quickly as possible.
Elastic Power
3 sets 5 reps (both sides) – Rest 45 sec (between each side)
Jump as high and quickly as possible.
Elastic Power
3 sets 5 reps – Rest 1 min
Jump as high and quickly as possible.
Elastic Power
Exercise 3 - Elastic Power (repeated)
3 set 12 reps – Rest 1 min
Elastic Power
3 set 12 reps – Rest 1 min
Elastic Power
3 set 8 reps (both sides) – Rest 45 sec (between each side)
Elastic Power