How RFD contributes to athletic performance.
Rate of force qualities in strength and conditioning provide a wide range of possibilities. A practical way of getting the best bang for your buck is to look at the primary benefit. Instead of first step quickness, it’s better to think in terms of overcoming inertia. Overcoming inertia or momentum can mean starting from a dead stop or a change of direction.
A simple example illustrates the importance of RFD. The first 5 meters in a sprint are always the slowest, as the starting point is a dead start or stationary period of no motion. The first three steps are slow because gravity always must be paid up front with power to get going. Some athletes are effective early in motion while others require more time to get up to speed. Rate of force production doesn’t exactly equate to how fast one can move early. It does equate significantly to being fast off the snap in American football, and can help in other sports as well. Besides performance, RFD is a major player in protecting athletes from injuries. Many movements with fast actions require the body to act quickly before excessive motions can damage tendons and ligaments.
The evaluation of rate of force development during rapid contractions has recently become quite popular for characterising explosive strength of athletes, elderly individuals and patients.
Aerobic testing
Anaerobic Testing
Strength
Strength & Power Tests
Speed testing
movement Compensation
BioMechanics
Jumping rope builds your fitness, athletic skills, and even your mindset in ways few other exercises can match. When you look at the list of benefits below, it’s easy to see why boxers are particularly keen on this form of training, but these are advantages the average guy surely wants to develop as well:
- Serves as a whole body workout that incorporates all the muscle groups
- Works the body’s anaerobic and aerobic systems and efficiently burns calories
- Builds speed and quickness
- Develops overall balance, coordination, timing, and rhythm
- Intensifies power and explosiveness
- Increases reaction time and reflexes
- Gets an athlete comfortable with being in the “readiness position” — on the balls of the feet
- Enhances agility and nimbleness — lightness on the feet
- Offers practice in moving through all planes of space — up, down, backward, forward, and side-to-side
- Enhances ability to accelerate and decelerate while keeping one’s balance
- Develops body control and awareness
- Cultivates greater ability to synchronize the lower and upper body
- Increases hand-eye coordination
- Strengthens mental discipline and mindfulness (in calling upon on
