A highly effective way to develop both force capacity and elastic energy return is to pair heavy strength training with elastic power exercises. This combination allows you to build the foundational force needed for explosive actions while enhancing the ability to store and release elastic energy.
Heavy strength work increases force production and improves tendon stiffness, creating a robust base for high-speed, elastic movements. Immediately afterward, elastic power drills challenge the stretch-shortening cycle, improving your ability to absorb, store, and release force efficiently. This pairing produces a potentiation effect, where the heavy strength stimulus “primes” the system for better elastic performance.
This combined method develops:
Force capacity and tendon stiffness through heavy strength training.
Rapid force transfer and elastic return through fast, spring-like movements.
Efficient absorption-to-explosion transitions through eccentric-focused drills.
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 - Lower-limb isometric (Hold/Push)
4 x 30 sec hold – Rest 30 sec
Lower-limb strength (Yielding Isometric)
4 x 20 sec hold – Rest 20 sec between each side
Lower-limb strength (Yielding Isometric)
4 x 10 sec push – Rest 30 sec between each side
Lower-limb strength (Overcoming Isometric)
Exercise 2 - Explosive / Max Strength
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 sets 3-5 reps – Rest 1 min 30 sec (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Lower-Limb Maximal Strength
Take a 5 minute break 💤
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