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.
Improving reactive strength requires training both the neuromuscular system, the “wiring” that controls how quickly and efficiently muscles activate, and the strength and stiffness of the foot–ankle complex. This includes strengthening the calf muscles, enhancing rapid force-absorption capacity (eccentric strength), and developing the stretch-shortening cycle. During fast running and jumping, this cycle is driven largely by the calf–Achilles–ankle complex.
We provide a framework that integrates these components. Phase 1 focuses on building sufficient strength, control, and tissue readiness to safely progress toward plyometric power work. Phase 2 shifts toward developing high-quality double-leg reactive strength through fast, elastic movements.
- Goal phase 1: Tissue readiness
- 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 - Calf strength
3 x 12 reps – Rest 45 sec
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
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 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
3-4 set 5 reps – Rest 1min30sec, Explosive up, slow down
Intensity: 70 – 85% 1 Rep Max
Compound Lower-Limb Rebound Max Strength
Exercise 3 - 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 5 reps (alternating both sides) – Rest 45 sec
Land softly in a lunge position
Lower-limb Braking Power
Exercise 4 - 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 strength / Plyometric power
- Focus: 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 - Dynamic Calf drill
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
4 x 10m (add 3-5kg) – Rest walk back
Drive from the big toe.
Dynamic calf strength exercise
Exercise 2 - Braking Power
Increase Level, velocity, or height relative to the previous phase.
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 5 reps (alternating both sides) – Rest 45 sec
Land softly in a lunge position
Lower-limb Braking Power
Exercise 3 - Reactivity
Focus on minimizing ground contact time.
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
Exercise 4 - 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