Plyometrics should not live in a world of guesswork. We have the ability to measure, categorize, and progressively develop the reactive qualities that truly separate athletes.
The Reactive Strength Quadrant (RSQ) is a simple but powerful way to visualize what happens every time an athlete leaves and returns to the ground. When paired with the Plus Plyos tier system, it becomes a framework that converts RSI testing into clear programming decisions.
At its core, the RSQ organizes jump-based movements around two key factors: how high an athlete displaces vertically and how long they spend on the floor. Every plyometric movement can be mapped along these axes, revealing which qualities it targets and how to load it effectively.
RSQ Breakdown:
The RSQ maps all plyometric actions by contact time and displacement, clarifying what each drill truly develops.
The 10/5 RSI test captures an athlete’s ability to use the stretch-shortening cycle effectively. By dividing flight time by ground contact time, we get a number that represents how reactive an athlete is. The higher the number, the better they are at storing and releasing elastic energy quickly.
As a general guide:
These values are not labels of good or bad. They simply guide where to spend time in the training process. The Plus Plyos system uses this information to select appropriate tiers and exposures.
Each plyometric movement lives in a “tier” that reflects its mechanical and neural demand.
Focus: rhythm, timing, and stiffness under low to moderate intensity.
Contact times are short and displacement modest. Ideal for rhythmical hops, pogos, and low amplitude bounds.
This is where we build the bounce that connects posture, stiffness, and reactive control.
Focus: greater amplitude and submaximal rhythmical landings.
Movements such as bounds, split stance leaps, or rhythm hops develop the athlete’s ability to transition from controlled to elastic output.
Focus: maximum elastic intent and very short contact times.
Drop jumps, shock jumps, and fast bounds sit here.
This is the fast stretch-shortening cycle at its peak—the highest intensity work in the Plus Plyos system.
Focus: force dissipation, yielding strength, and proprioception.
Depth drops, split exchange leaps, and deceleration hops develop eccentric control and tissue capacity.
It is the foundation of reactive strength, where landing skill is built.
The Plus Plyos tier system structures plyometric development from control to velocity expression.
|
RSI Range |
Primary Quality |
Tier |
Training Focus |
|---|---|---|---|
|
<2.0 |
Force dissipation, eccentric control |
Deep |
Yielding, decel, proprioception |
|
2.0–2.75 |
Rhythm and stiffness development |
Medium |
Submax rhythmical landings |
|
2.75–3.5 |
Elastic stiffness, quick redirection |
Light |
Reactive rhythm, fast contacts |
|
>3.5 |
Maximal reactivity, neural efficiency |
Ping |
Shock and high-intent plyos |
RSI thresholds guide programming decisions. Each range corresponds to the Plus Plyos tier that best develops the athlete’s current reactive needs.
Deep Tier (RSI <2.0)
Develop landing skill and joint awareness through controlled yielding.
2–3 sets of 8–12 reps weekly.
Best for foundation, GPP, or return-to-train phases.
Medium Tier (RSI 2.0–2.75)
Build rhythm and transition capacity through submaximal bounds and split leaps.
3–4 sets of 8–12 contacts weekly.
A bridge between control and elasticity.
Light Tier (RSI 2.75–3.5)
Expose the system to high-frequency, low-amplitude contacts.
2–3 sessions per week with small total volume.
Expect noticeable RSI improvement here.
Ping Tier (RSI >3.5)
Maximal elastic exposure with high neural intent.
3–5 sets of 3–5 contacts with full rest.
High stress, high return, reserved for advanced athletes.
The RSQ and Plus Plyos systems mirror each other perfectly.
|
RSQ Quadrant |
Description |
Matching Tier |
Example Focus |
|---|---|---|---|
|
🟡 Low Vertical / Slow Contact |
Force absorption, control |
Deep |
Landing skill, decel hops |
|
🔴 High Vertical / Slow Contact |
Power development |
Medium |
Bounds, loaded jumps |
|
🟢 Fast Contact / Low Vertical |
Stiffness, rhythm |
Light |
Pogos, rudiment hops |
|
🔵 High Reactivity / Fast Contact |
Max elastic output |
Ping |
Drop jumps, high-velocity hops |
Each quadrant of the RSQ aligns with a Plus Plyos tier, creating a unified framework for reactive strength programming.
Example Progression
A coach tests an athlete’s 10/5 RSI and records an average of 1.95 with contact times around 0.27 seconds.
This profile suggests a transitional SSC—moderate reactivity, but not yet efficient at fast elastic work.
Training Phase (6 weeks):
After retesting, if RSI trends toward 2.5 or higher, the coach can gradually integrate Ping Tier exposures.
Athlete Progression Pathway
Progression through the tiers mirrors the athlete’s improvement in RSI and movement competency.
Final Takeaways
Reactive strength is not just a number on a dashboard. It is a reflection of how efficiently the athlete coordinates, controls, and redirects force at speed. Plyomat RSI testing provides the insight; the Plus Plyos system provides the map.
The goal is to flow through all four tiers throughout the year—building control, rhythm, stiffness, and finally, maximal reactivity. Each phase serves the next, and the process never truly ends.
Start with measurement, then prescribe movement. Track RSI weekly or bi-weekly, and adjust exposure based on data.
And remember, hopping never leaves the program—it is the continuous thread that connects every tier, every phase, and every athlete.