Cheat Sheets

Understand the basics behind what RFD is, how it's measured and the different types of RFD that exist when testing. 

Understand how sprinting momentum and eccentric hamstring strength interact to profile potential injury risk in team sport athletes.

A review of key concepts related to reactive strength, including definitions, measurement, fast and slow stretch-shortening cycles and training considerations.

Understand how sprint speed and eccentric hamstring strength interact to profile performance readiness and potentially injury risk.

Visualize how rapid and maximal force interact to identify performance profiles and guide targeted strength development.

Define and interpret eccentric peak velocity to better understand eccentric capacity, movement strategy and rehabilitation progress.

A structured progression of Nordic hamstring exercises to develop eccentric strength across varying muscle lengths and loading demands.

Use objective benchmarks to align strength and power training priorities with an athlete’s current physical qualities.

A structured approach to selecting meaningful metrics by linking physical qualities to performance outcomes through layers of validity.

Structure plyometric training volume and intensity based on objective strength benchmarks to guide a safe and effective progression.