Reactive strength training
The training of the reactive force is primarily aimed at adjustments to the central nervous system. Training should therefore always take place in a rested state. Athletes who want to improve their reactive strength should try plyometric training.
This involves dynamic movements that take advantage of the stretch concentration cycle. One plyometric exercise is the squat vault. This involves squatting before the jump, which stretches the muscles.
An energy potential is charged and this is released and converted into kinetic energy during the following jump. This increases the impulse of force during the following long jump. A further exercise is the plyometric push-up, in which the abdomen and buttocks are permanently tense.
When lowering, the chest is briefly touched to the floor. Then the body is pushed up explosively. The explosiveness should be as high as possible and ideally the palms of the hands should leave the floor and make a small “hop”.
The following landing should be stable and the next repetition can take place directly. Further exercises to strengthen the reactive power are exercises with medicine ball. Here you can work in front of a wall from left to right and back with sidesteps.
At the same time the medicine ball is bounced with the arms off the chest against a wall one meter away. Variants are for example the wall-ball from the deep knee bend. The ball is again held in front of the chest, a deep squat bend is performed, and the medicine ball is then ejected against the wall in an upward stretching movement. Other exercises are the Russian Twist as partner or single exercise.
What is the difference to maximum force?
Maximum force is about generating the greatest possible force impact against a resistance. The reactive force, on the other hand, aims to enable the greatest possible force impulse in the available time. This need not always end in the maximum force.If the time is not sufficient, the reactive force can also be lower than the maximum force. In contrast to the maximum force, the time factor is added here.