4/14/26

RFD (Rate of Force Development)

RFD (Rate of Force Development) Training Block (20–25 Minutes)

Goal: Improve how fast an athlete can produce force (explosiveness) for pitching, sprinting, and jumping

When to Use

  • ↓ RFD on ForceDecks

  • Slow takeoff / poor first move

  • Good strength but lacking explosiveness

Block Structure

  • Max intent every rep

  • Low reps, full recovery (60–120 sec)

  • Focus on speed > load

1. Snap Down to Stick – 3 x 3 reps

  • Start tall on toes

  • Rapidly drop into athletic position

  • Stick and stabilize

Focus: Fast force absorption + stiffness

2. Countermovement Jump (Max Intent) – 4 x 2 reps

  • Quick dip → explode immediately

  • Jump as high as possible

  • Reset between reps

Focus: Rapid force production

3. Trap Bar Jumps (Light Load) – 4 x 3 reps

  • ~20–30% bodyweight

  • Explode as fast as possible

  • Leave the ground every rep

Focus: Speed-strength

4. Med Ball Shotput (Rotational or Linear) – 3 x 4 each side

  • Load hips → violent release

  • Minimal pause

  • Full intent

Focus: Transfer lower-body force quickly

5. Band-Resisted Broad Jumps – 3 x 2 reps

  • Light band resistance

  • Explode forward aggressively

  • Stick landing

Focus: Accelerated force production

6. Pogo Jumps (Reactive) – 3 x 10 reps

  • Quick ground contacts

  • Stiff ankles

  • Minimal knee bend

Focus: Lower-leg RFD + elasticity

Optional Strength Add-On (If Needed)

Isometric Mid-Thigh Pull or Split Squat Iso – 2 x 3–5 sec

  • Max effort into immovable object

Focus: Neural drive + peak force foundation

Coaching Notes

  • Every rep = explosive intent

  • If speed drops → stop the set

  • Keep total volume low (quality > fatigue)

  • Best placed:

    • Early in session, or

    • Post warm-up before throwing/lifting

Expected Outcome

  • Faster first movement

  • Increased jump height + explosiveness

  • Improved ForceDecks RFD scores

  • Better transfer to pitching velocity