Open 24 Strength

SPEED / POWER SESSION

Reactive Strength: Band Rebound exercises, hurdle hops, and drop jumps train the tendons stretch-shortening cycle to rapidly contract and relax muscles.

Rate of Force Development: The goal is to produce high amounts of force in very little time, which is critical for sprinting, jumping, and change of direction.

Force Absorption: The various drop, catch, and landing variations teach the athlete to absorb high amount of eccentric forces fast.

Multi-Vector Force Production: Spring ankle isometrics at different shin angles, lateral/forward lunge drops, and SLDL catches expose the tissues to different positions found in sports.

Speed-strength: The OVR band-resisted squat at roughly 50–60% max keeps the load moderate enough to emphasize moving explosively.

Assisted and Resisted Plyometrics: Band-assisted jumps help athletes experience higher movement velocities, while resisted variations increase the force demands.

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