THE WHAT:
Jumping & landing contexts focused on the development of reactive-strength and the recycling/redirecting of force, both horizontally and vertically. To elicit precision, maintain accuracy and afford measurability, MARKERS are used on the floor (objects or, in an outdoor environment, chalk) and increased over time. This is most conveniently measured with 'paces' of your own feet, and logging them in your practice journal.

Resource contents:
0:05 - Rebounding broad-jump
0:28 - Continuous striding
0:58 - Broad-jump to vertical knee-tap
1:26 - Depth-jump to broad-jump

Whilst a background intention of each context is finding and developing max distance, be mindful to do so WITHOUT losing quality of the rebound & proper jumping/landing mechanics (i.e. coordinated arm-swing, full triple-extension, where required, and clean 'double arm-pump' for effective absorption & recycling of force). Distance should increase, rather, by VIRTUE of this technical precision, rather than raw force alone.

THE HOW:
The key to optimal rebounding is: THINK FAST. The key objective is to Minimize ground contact time while maximizing force return. The goal in rebounding jumps is to spend as little time on the floor as possible - think “quick off the ground” rather than sinking and reloading - so force can be redirected efficiently through different vectors, from broad jumping into vertical jumping.

For many people, rebound contacts may initially sit around 200-300 milliseconds, with a useful training aim of progressing toward roughly 150-200 milliseconds, and more advanced reactive qualities moving closer to 120-150 milliseconds. The point is not simply to move faster, but to become more elastic - short contact paired with strong, immediate force transfer.

As a broad guide, 250-400 ms+ often reflects more beginner reactive qualities, where contacts are longer and energy leaks through too much absorption. Around 180-250 ms tends to represent developing elastic/reactive ability. 120-180 ms is where contacts start to feel truly springy and reactive, while under 120 ms is more advanced, high-level fast stretch-shortening cycle territory. These are not rigid standards, but useful markers for understanding progression.

In practice, the intention is simple: rebound with rhythm, stiffness, and fast redirection. Strike the ground, receive force, and return it quickly - not by rushing, but by becoming more efficient. Over time, shorter contact times with maintained or increased projection are a sign that reactive strength and force transfer are improving.

References:
Supertraining - reactive strength, plyometrics, stretch-shortening cycle
Essentials of Strength Training and Conditioning - ground contact times, plyometric progressions, reactive training

___________________
For programming, guidance, & support for your physical practice:

The 'Video Resource Library' (VRL): https://www.movemorevrl.com/browse
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]