Today I am going to reveal the science of increasing your bounciness and explosive power for sprinting.

Now, first question comes in your mind is why does this matter? Bounce and reactive strength translate to faster acceleration times and higher top speeds on the track. This means quicker starts off the blocks and maintaining speed through the finish line.

Specially, we will see about :

1. Horizontal Power

2. Vertical Power

3. Reactive Strength Index (RSI)

Research reveals that athletes who generate superior horizontal power during ground contact achieve faster acceleration times.

Specially, higher amounts of horizontal force will produce faster 0-30m times. The next question is how we can measure and improve horizontal power ?

The broad jump stands out as an exceptional indicator and developer of horizontal power. Studies consistently show a strong correlation between broad jump performance and sprint acceleration ability.

To harness the benefits of horizontal force training, integrate broad jumps into your regimen with precision. Begin with 3 sets of 5 rep, emphasizing maximal horizontal displacement. Measure the distance of your broad jump and aim to make improvement every 2 weeks. As your technique and power improve, progressively increase both volume and intensity.

Focus on explosive hip extension and powerful arm drive to maximize horizontal force output. Remember, quality of movement trumps quantity. Each jump should be performed with 100 % effort to stimulate the neuromuscular adaptations  necessary for sprint acceleration improvement.

The Glycolytic System relies massively on the rapid breakdown of carbs in the form of glucose that is constantly circulating in the blood stream, and as well as this, glucose is stored in the muscles and liver in the form of glycogen.

When exercising at maximal effort for period of 10-90 seconds - the glucose and glycogen rapidly go through a process known as 'glycolysis' [ means breakdown of glucose] to produce ATP. This why it is important to have carbs pre and post training.

During this process lactate and hydrogen ions are produced. Interesting fact - it is in the presence of the hydrogen ions in the blood and muscles that make it mor3 acidic and leads to fatigue and thr burining sensation you love hahaha. Poor old lactate gets an unnecessarily bad rep for being the cause!

The reactive strength index serves as a critical indicator of an athlete's explosive power, bounciness and overall sprint performance.

This metric provides valuable insights into an athlete's ability to quickly transition from eccentric to concentric muscle actions, a key factor in sprinting efficiency. Normally when an athlete struggles with their speed,