Rate of force development (RFD) refers to how quickly you can generate force, a critical ability when movement time is limited. Improving RFD means training the neuromuscular system to activate muscles more quickly and efficiently.
A key principle in developing RFD is using maximal intent during movements. Intentionally moving as fast as possible (even under load) stimulates faster neural firing (activation of your muscle fibers) and enhances the speed at which force can be produced.
Different training methods develop different parts of the force–time curve:
- Quick plyometric exercises enhance early-phase RFD, primarily by improving foot-ankle stiffness.
- Ballistic movements and Olympic-style lifts target mid- to late-phase RFD by training the ability to produce high force at high velocity.
- Heavy strength training improves maximal motor-unit recruitment, supporting the late phase of RFD and raising overall force potential.
In Phase 1, we focus on developing neural drive and efficient muscle-fibre recruitment, laying the groundwork for rapid force production. In Phase 2, the program then progresses toward faster, more explosive loading across the speed–strength spectrum to maximize RFD.
- Goal phase 1: Neural drive
- Focus: Plyometric warm-up + Heavy strength exercises
- 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 - 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 (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 sets 3-5 reps – Rest 1 min 30 sec (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Lower-Limb Maximal Strength
Exercise 3 - Explosive / Max Strength (Hinge)
3 set 10 reps – Rest 45 sec
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
3 sets 3-5 reps (both sides) – Rest 1 min 30 (between each side) (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Lower-Limb Maximal Strength
- Goal phase 2: Explosive Loading
- Focus: Ballistic Power + 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 - (Vertical) ballistic power
3 sets 5 reps – Rest 1 min
Jump as high as possible from a squat position.
Ballistic Power – Vertical Force Production
3 sets 5 reps – Rest 1 min
Jump quickly on the box
Ballistic Power – Vertical Force Production
3 sets 5 reps (both sides) – Rest 1 min (between sides)
Jump as high as possible from a seated position
Ballistic Power – Vertical Force Production
Exercise 3 - Explosive box step
3 sets 5 reps – Rest 1 min
Get tall and land on the box.
Ballistic Power – Vertical Force Production
3 sets 5 reps – Rest 1 min
Get tall and land on the box.
Ballistic Power – Vertical Force Production
3 sets 5 reps – Rest 1 min
Get tall and land on the box.
Ballistic Power – Vertical Force Production