Reactive strength is a key quality in sports that involve running and jumping. It reflects how quickly you can transfer force into the ground, an ability essential for high-velocity running, efficient acceleration, and rapid changes of direction.
When one leg is limited or weaker, it becomes important to train reactive strength in a single-leg format to restore symmetry and improve overall performance. When single-leg reactive strength is reduced, especially when ground-contact times are longer, it is often due to decreased stability, creating an “energy leak” that limits effective force transfer. In these cases, the athlete may possess the necessary force capacity but cannot apply it under unilateral conditions.
This deficit can be addressed by improving pre-activation of stabilizing muscles during single-leg tasks, trained through reactive-stability exercises. At the same time, strengthening the calf–Achilles complex, enhancing eccentric force-absorption capacity, and developing the stretch-shortening cycle in single-leg conditions are essential for restoring high-quality reactive performance.
Here we outline a training framework that integrates strength, stability, and single-leg reactivity. Phase 1 focuses on building foundational single-leg strength and stability. Phase 2 progresses toward explosive single-leg reactive strength.
- Goal phase 1: Preparation phase
- Focus: Calf/Achilles strength & absorbing capacity
- 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
Exercises
Exercise 1 - Reactive stability
4 x 10 sec (each side) – Rest 15″ after each side
Keep your feet quick and your upper body steady.
Reactive stability
4 x 10 sec (each side) – Rest 15″ after each side
Keep your feet quick and your upper body steady.
Reactive stability
4 x 10 sec (each side) – Rest 15″ after each side
Keep your feet quick and your upper body steady.
Reactive stability
Exercise 2 - Braking Power
3 set 5 reps (both sides alternating) – Rest 45 sec
Drop quickly down.
Lower-limb Braking Power
3 set 5 reps (both sides alternating) – Rest 45 sec
Land softly.
Lower-limb Braking Power
3 set 5 reps (alternating both sides) – Rest 45 sec
Land softly in a lunge position
Lower-limb Braking Power
Exercise 3 - Calf strength
4 x 15 sec (both sides) – Rest 15 sec between each side
Hold your heel high.
Calf strength exercise
3 x 10 reps – Rest 45 sec (add small weight 5-8kg)
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
Calf strength exercise
3 x 8 reps – Rest 45 sec (add barbell + weights)
Try to move upward without using your front leg.
Calf strength exercise
Exercise 4 - Explosive / Max Strength (Squat)
3 set 8 reps (both sides) – Rest 30 sec (between sides)
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 5 reps – Rest 1 min (between each side) Explosive up, slow down
Intensity: 70 – 85% 1 Rep Max
Compound Lower-Limb Rebound Power
Exercise 5 - Dynamic Calf drill
3 x 8 reps (both legs) – Rest 30 sec
Hold your feet steadily.
Dynamic calf strength exercise
4 x 10m – Rest walk back
Move smoothly and slowly from heel to toe.
Dynamic calf strength exercise
4 x 10m (add 3-5kg) – Rest walk back
Move smoothly and slowly from heel to toe.
Dynamic calf strength exercise
- Goal phase 2: Reactive stability & plyometric power
- Focus: Reactive stability, (single-leg) plyometrics
- 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
Exercises
Exercise 1 - Reactive stability
3 x 5 reps (both sides) – Rest 45″
Land steadily and hold for one second to ensure stability.
Reactive stability
3 x 5 reps (both sides) – Rest 45″ (3-5kg)
Land steadily and hold for one second to ensure stability.
Reactive stability
4 x 10 sec – Rest 30″ (weight 3-5kg)
Look in the direction of your rotation.
Reactive stability
Exercise 2 - Reactive stability
3 x 5 reps (both sides) – Rest 45″
Land steadily and hold for one second to ensure stability.
Reactive stability
3 x 5 reps (both sides) – Rest 45″ (3-5kg)
Land steadily and hold for one second to ensure stability.
Reactive stability
4 x 10 sec – Rest 30″ (weight 3-5kg)
Look in the direction of your rotation.
Reactive stability
Exercise 3 - Plyometric Power
Focus on minimizing ground contact time or maximizing jump height, depending on your primary limitation.
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 4 - Single-leg Plyometric Power
Focus on minimizing ground contact time or maximizing jump height, depending on your primary limitation.
3 sets 8 reps (both sides)- Rest 45 sec between each side
Jump as high as possible with a short contact.
Plyometric Power
3 sets 5 reps (both sides) – Rest 45 sec between each side
Jump as high as possible with a short contact.
Plyometric Power
3 sets 5 reps (both sides) – Rest 45 sec between each side
Jump as high as possible with a short contact.
Plyometric Power