Pre-loading before the signal
Athlete reads the signal ahead of time; the reactive element is bypassed.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Plyo · Lower Body
Reactive Vertical Jump (Signal-Based)
Coaching cues
- Stand in an athletic position; react to a visual or auditory signal
- Jump as high as possible immediately on the cue
- No pre-loading — the jump must come from the reactive signal
- Trains the neural-reactive component of jumping in sport
Common faults 2
Knees cave on the landing
Reactive jumping without landing prep leads to valgus.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗