RSI (Reactive Strength Index) Training Block (15–20 Minutes)

Goal: Improve ability to absorb force and rapidly re-produce it (quickness, elasticity, and bounce)

When to Use

• ↓ RSI on ForceDecks

• Long ground contact times

• “Slow” or heavy off the ground

• Poor reactivity in jumps/sprints

Block Structure

• Short ground contacts = priority

• Max stiffness + elasticity

• Full recovery (60–90 sec)

• Stop if contacts get slow

1. Snap Down to Stick – 2 x 3 reps

• Start tall → rapid drop

• Stick landing with minimal movement

Focus: Fast force absorption + control

2. Pogo Jumps (In Place) – 3 x 12 reps

• Quick, bouncy contacts

• Minimal knee bend

• Stay tall and stiff

Focus: Ankle stiffness + elastic return

3. Low Box Drop → Stick – 3 x 3 reps

• Step off 6–12” box

• Land and freeze immediately

Focus: Absorb force efficiently

4. Depth Drops → Reactive Jump – 3 x 3 reps

• Step off box → instant rebound jump

• Minimize ground contact time

• Max height on rebound

Focus: Fast stretch-shortening cycle

5. Lateral Bounds (Stick) – 2 x 4 each side

• Jump side to side

• Stick each landing before next rep

Focus: Frontal plane stability + force control

6. Reactive Pogos (Forward) – 2 x 15 yards

• Continuous quick contacts

• Stay springy and rhythmic

Focus: Elasticity + rhythm under movement

Optional Progression

Single-Leg Pogos – 2 x 8 each leg

• Same stiffness and rhythm

• Maintain balance and control

Coaching Notes

• “Be quick off the ground” is the main cue

• If it looks slow, it’s too slow → stop

• Keep contacts light and reactive

• Total contacts: ~60–80 max

Expected Outcome

• Shorter ground contact times

• Improved bounce and reactivity

• Higher RSI scores on ForceDecks

• Better transfer to sprinting and pitching explosiveness