Foundation
Force Production
Build the strength foundation required to produce and control high levels of force before progressing explosive work.
StrengthForceFoundation
THE POWER SYSTEM
Build Explosive Ability.
A structured progression covering force production, jumping, landing, reactive strength and sport-specific power.
Explosive
Rate of Force Development
Develop the ability to produce useful force rapidly for acceleration, jumping, sprinting and sport actions.
RFDSpeedPower
Vertical
Jump Power
Progress vertical jumping ability through take-off mechanics, force production and explosive intent.
JumpTake-OffPower
Horizontal
Horizontal Power
Develop horizontal force application for broad jumps, acceleration and sport movements requiring forward projection.
Broad JumpProjectionAcceleration
Reactive
Reactive Strength
Progress the stretch-shortening cycle through appropriate hopping, bounding and rebound activities.
SSCReboundElastic
Control
Landing & Deceleration
Develop the ability to absorb and control force so explosive training can progress with better movement quality.
LandingBrakingControl
HOW TO TRAIN
Power Progression.
Build the foundation, introduce low-complexity plyometrics, then progress intensity and sport transfer.
Four-Stage Development
01
Strength Foundation
Develop general strength, joint control and landing mechanics before increasing plyometric demand.
02
Low-Level Plyometrics
Introduce landing, skipping, hopping and controlled rebound activities with emphasis on technique.
03
High-Quality Power
Progress jumps, bounds and explosive movements while maintaining adequate recovery between efforts.
04
Sport Transfer
Connect power qualities to acceleration, change of direction, jumping, throwing and sport-specific actions.
Key Training Variables
- Intensity: Progress from low-level contacts toward higher-intensity explosive actions.
- Contacts: Manage total jumping and landing contacts according to athlete level.
- Recovery: Preserve quality by allowing enough recovery for explosive efforts.
- Technique: Prioritise stable landing, appropriate posture and controlled force absorption.
- Surface: Consider the training surface and footwear when selecting plyometric drills.
- Specificity: Progress from general power toward sport-specific movement demands.
TESTING → TRAINING CONNECTION
Measure. Train. Retest.
Use EVOLVE tests to identify explosive qualities, select the appropriate power-development pathway and retest after a planned training period.
TRAINING METHODS
Develop Explosive Power.
Use progressive methods to develop force, rapid force production, elastic qualities and sport transfer.
Landing Mechanics
Teach athletes to absorb force with appropriate posture, alignment and control before increasing jump intensity.
FoundationJump Training
Develop vertical take-off ability through controlled countermovement and explosive jump variations.
Vertical PowerBroad Jump Training
Develop horizontal projection and coordinated force application for acceleration and forward movement.
Horizontal PowerHops & Bounds
Progress unilateral and repeated elastic actions to develop reactive strength and movement rhythm.
ReactiveContrast Power
Pair appropriate strength work with explosive movement when the athlete has the required training foundation.
AdvancedSport Transfer
Apply developed power to sprinting, jumping, change of direction and sport-specific actions.
SpecificityEXAMPLE TRAINING WEEK
Structure With Purpose.
An example framework that should be adjusted to athlete level, competition schedule and total training load.
Day 1
Strength + Jump
Strength foundation followed by low-volume, high-quality explosive jumps with full recovery.
High Quality
Day 2
Recovery / Mobility
Low-intensity recovery work with mobility and movement-quality activities.
Low
Day 3
Reactive Power
Hops, bounds or appropriate reactive drills selected according to athlete readiness.
Moderate / High
Day 4
Recovery
Recovery-focused activity before another high-quality explosive session.
Low
Day 5
Power + Speed
Explosive power work followed by short acceleration efforts with adequate recovery.
High
Day 6
Sport Transfer
Apply power qualities through sport-specific jumping, acceleration or multidirectional movement.
Moderate
THE EVOLVE PERFORMANCE PATHWAY
Measure. Understand. Explode.
EVOLVE connects explosive-performance testing with purposeful power development so athletes can build, measure and track the qualities that support athletic performance.