PRE-SEASON TRAINING DO'S #3 - EXTENSIVE REACTIVENESS
In the initial weeks of pre-season there's a good chance that some players haven't really done a lot of impact work which also means they probably haven't done a lot of velocity or intense contraction work.
Obviously this means that it's probably not time to be trying for world records in the 60m sprint unless hamstring rehab is your goal.
When we talk about extensiveness in performance training then we're talking prep work for intensive training to come, and is activity performed for relative longer durations and at relative lower intensities.
Reactiveness refers to the use of the stretch shortening cycle, specifically of the Achilles Tendon, which essentially acts as a rubber band that winds up upon contact of the ground, then releases the built up tension once you come off the ground.
There are 2 main reasons to train reactiveness with the first being listed above, to prepare for intensive reactive training later on.
The second reason to train train to be more reactive is because the best athletes are highly reactive.
When an athlete is reactive is presents as:
- Excellent agility in tight confines
- Running mechanics that are described as bouncy or effortless
- Utilises a short dip when jumping (able to produce great force in a short amount of time) versus a player that requires more time to generate force that requires a deep knee bend to jump or move from a standing start.
- Injury resiliency (muscles are able to contract and relax with ease resulting in less risk of tears and strains that come from being too "tense")
- Excellent max velocity speed
Extensive reactiveness sessions will involve 5 - 10 low level plyometric/ballistic and/or sprint mechanics based exercises performed over 20 - 30m and can be performed as an add-on to your warm up.